Bananas Fosters Overnight French Toast

For toast:

2 eggs
1 cup liquid egg whites
1 loaf of  bread (Challah, french or Texas toast)sliced 1" thick
1 tsp vanilla extract
1/2 tsp cinnamon
1/4 cup stevia or sugar
1/4 tsp salt
1 tsp dark rum, such as Meyers


Spray a 13 x 9 inch baking dish with cooking spray. Arrange bread slices in a single layer in the baking dish, squeezing tightly to fit.

In a bowl whisk together eggs, whites, vanilla, cinnamon, stevia or sugar, salt and rum. Pour over bread.  Cover and refigerate overnight.

Preheat oven to 350.  Bring bread to room temperature before baking.

Bake uncovered about 40-45 minutes or until puffy and edges are golden brown.

For banana topping:

1 tbsp light butter
1/2 c brown sugar or splenda brown sugar blend
1 tsp. vanilla extract
1 tsp. cinnamon
1 tbsp dark rum
4 medium bananas, sliced

Melt butter over low heat, add sugar, cinnamon, vanilla and rum. Stir until dissolved. Add sliced bananas and remove from heat. Keep covered until french toast is ready.

Breakfast Crock Pot Casserole

Breakfast Crock Pot Casserole

8 Servings

Ingredients

                1 20 oz bag frozen, shredded hash browns.

                8 slices of turkey bacon, cooked and chopped

                8 oz reduced fat cheddar cheese

                6 eggs

                3 c Liquid egg whites

                ½ c skim milk

                ½ tsp salt

                ¼ tsp pepper

                Cooking spray

Lightly coat your crock pot with cooking spray.  Layer half of the hash browns on the bottom of the crock pot, top with 1/3 of the cheese and 1/3 of the bacon.  Repeat  creating a second layer.

In a separate whisk to combine the eggs, whites, milk, salt and pepper. Slowly pour  over the potato mixture.  Cook until the eggs are set. Approximate cooking times… 2-3 hours on high, 4-5 hours on low.  Sprinkle with remaining bacon and cheese.

Light n Fit Pumpkin Pie

8 Servings

1 refrigerated pie crust
1 can pumpkin puree (15oz)
1.5 cup liquid egg whites
1/2 cup vanilla whey protein powder
1/4 cup no calorie sweetener (stevia, splenda)
2 tsp. pumpkin pie spice

Pre heat oven to 350.

Unroll pie crust and press bottom and sides to glass pie plate.  Crimp edges around sides.

Make filling.  Mix pumpkin, egg whites, protein powder, sweetener, and spice with an electric mixer until blended.  Pour into prepared pie crust.

Bake 45-55 mins, or until cooked through. Check center by poking with a toothpick,  if it comes out clean the pie is done :)

Let pie cool before slicing.

Enjoy!!


Macros
(with crust )
230 calories
13g fat
23g carbs
17g protein

(with out crust)
120 calories
2g fat
10g carbs
16g protein

Bikini Mom Skinny Brownies

Super easy, really quick way to satisfy those chocolate cravings for very little calories.  Keep in mind these are only a treat and should be only be enjoyed occasionally.  Even "light" treats will cause weight gain if they are abused.

Ingredients
1 Box Pillsbury Sugar Free Devils Food Cake Mix
1/2 cup liquid egg whites or egg beaters
1/2 cup fat free plain Greek yogurt
1 cup shredded zucchini

Optional: (will add extra calories)
Mini chocolate chips, chopped nuts.

Mix all ingredients well and pour into a lightly sprayed baking pan sprinkle with chocolate chips or nuts and bake according to the instructions on the box

I always make brownies in mini muffin cups because I find it easier to portion.  My mini muffins baked at 325 for about 13 minutes

Salt and Sugar Cravings

Where do I begin?  I have so much to say.
 I know it has been awhile since I have posted a blog, or gave you an update on my competition plan.  Well as of today I am 2 weeks out from my first show NEPA Natural.  This is a USBF sanctioned show and I will be competing for my Ms Bikini Pro Card.  Only the first place girl will receive her Pro Card, wish me luck   I am pretty used to the diet now, and can honestly say that it’s not that bad.  Here’s the cool thing, over the past several weeks I  had to limit the types of food I eat.  The way I prepare them, and obviously the amount I could eat.  Well, by doing this I have realized that I am a stress eater ( I turn to food when I get stressed) I have a sweat tooth(really missed the sugar) I was eating way more than I thought I was.  And the biggest surprise was that I no longer crave salt. I have been a salt addict for the past 15 years, I put it on everything.  Now I won’t lie, I do miss my Eziekle Bread and can’t wait to have a slice or two after the show
In conclusion, I think I will continue to pass on salt and limit sugar post competition.  I want to enjoy the taste of the food I am putting in my body, not mask if with salt or sugar.

Eat Well to Live Well!!
JamieLynn


original post 10/30/12

Being Fit is a Lifestyle

Due to a neck injury (I have a pinched nerve at T1)I am forced to take it easy for a few days.  If you are lucky enough to have met me in person you know that is not an easy task for me.  I like to work out and enjoy it, lying around is like torture to me.  Plus if someone tells me I can’t do something it makes me want to do it even more.  Anyway…I am feeling better, it is not as painful as it was 3 days ago.  It is getting better every day; I was actually able to sleep pretty good last night.
So what does a fitness junkie do while resting? Homework.  I have spent a lot of time researching new recipes, writing new workout routines, creating some new ads for Live Well, Be Fit updating my blog  and much more.
My point is…even though I can’t go to the gym and kick my trash fitness is still a huge part of my life.  Being fit and having a strong healthy body is a lifestyle.  If you can’t workout today because you are sick or have an injury find something else to do that is good for your body.  Try getting a massage, taking a bath with some great oils, or cook yourself a healthy meal to give body the nutrients to get better.  Doing this will make you feel better, and help you survive recovery time.
Remember to BE FIT, you must LIVE WELL!
Your Coach,
Jamie Lynn

Life Happens

Life Happens!

I am going on a bit of a rant today, because I am seeing the same obstacle get in the way of you reaching your weight loss goal and so many of my clients.
Don't beat yourself up because you enjoyed a social gathering.

One of life pleasures is enjoying good food and good friends. So what if you ate a bit more than you planned to, it happens.  Don't let that hinder you from reaching your goal.

What makes a dieter successful? Knowing what to do after a slip up.  Recognize that slip ups do happen and move on.  Don't dwell on it and make yourself guilty. This can lead to even more binge eating and before you know it you are back to your old eating habits.

So if this happens to you, tell yourself "today is a new day I am going to eat healthy to fuel my body, so I can be the best me I could be."  Then follow your plan and be happy for the good friends and good times you have.

Just don't make a habit of it ;-)

Your Coach,
Jamie Lynn



P.S. Don't have a plan to follow or don't know where to start.  Email me and I will create a custom plan for you.

jamielynn@livewellbefitcoach.com

How Did I gain Weight?

I just reading a shocking statistic that can probably answer many of my clients question "how did I gain this extra weight?"

Eating a mere 143 extra calories a day will cause you to gain 6 lbs in 6 months.

Here are a few examples of foods that are around 150 calories that might be sneaking up on you...

• 10 oz of orange juice with breakfast.

• 9 extra Kashi Heart to Heart Crackers with your lunch

• 1/2 a cup of shredded cheese that you top your salad with.

The best way not to let your weight creep up on you is to start keeping a log or journal of every bite you take.  It usually the unconscious munching we do that causes the most damage.

For the Pasta Lovers

So you are craving pasta...


As you know pasta is high in calories and carbohydrates, and lets me serious who eats just 1 cup of pasta at a sitting. When dining out you can expect to be served about 3.5 cups! Here are my picks for when that pasta craving hits.

Thumbs down!
1 C cooked pasta
221 calories, 1.3 g fat, 43g carbohydrates, 2.5g fiber, 8g protein

Thumbs up!
1 C cooked spaghetti squash
42 calories, .5g fat, 10g carbohydrates, 2g fiber, 1g protein

(You could eat 5 cups of squash to equal the calories in one cup of pasta)

Two Thumbs up!!
1 C Shirataki
5 calories, 0g fat, 1.3g carbohydrates, 1.3g fiber, 0g protein

(You would have to eat 44 cups of Shirataki to equal the calories in 1 cup of pasta)

Guess you can figure out what I would chose

The Joy of Journaling

Ok so you have probably heard it a million times before...keeping a journal can help u stay on a diet and fitness plan. It’s true. In fact, I used to be obsessed with it. About 6 years ago I was diligent in keeping a food log. I would plan all my meals the day before and then correct them if something changed as the day went along. I kept track of the serving size, the time I ate and the calories. I also keep track of my weekly weight and measurements. Eventually I got lazy; honestly it became one more chore that I had to do each day. Since then I did try it here and there, but I was never really able to get back into the groove of tracking again. Until now. For the past week I have been setting aside 10 minutes to write about my diet, exercise plan, my feelings for the day, plans for the next day... You get the point. The important thing for me is allowing myself the freedom to write whatever I want for that entry. If I have a format to follow like: 1. Meal Plan 2. Cardio 3. Weights 4. Feelings 5. Tomorrow’s plans… it feels to much like work. As long as I make an entry once a day it helps me stays on track by keeping my goals present. This really works for me; I would love it to work for you too. Give it a try for a few days then send me a message and let me know if it worked for you.

True Friends

Usually we assume our family will be the closest and most caring to us, and for some this may be true. But for most our biggest fans and closest friends start out as strangers. Today I want to share with you what a true supporter or friend is to me. If you can relate please share.

The people I hold closest to my heart are the people that understand that even though I may not call them daily or weeks may go buy before we get a chance to spend time together that I still think about them often. I don't tolerate relationships that require a certain number of interactions. For me that is an added stress to an already stressful world. Who needs more stress?

Living a healthy lifestyle is the biggest deal breaker when making and keeping friends. This was the hardest one for me in the beginning, but it taught me so much. If someone isn't supportive of the healthy lifestyle you choose, then they are not a true friend. I lost a lot of friends over the years and it’s ok because I made new friends.

Sometimes being a supportive friend is knowing when to bite your lip. Everyone needs to make their own decisions in life to grow. If someone is always telling you what you should or shouldn't do kick them to the curb.

Finally, a true friend will support you in all your crazy dreams, and will be there to pick you up if you fall. You see the most important trait of a good friend is loyalty. There is a reason a dog is called "man's best friend". You can yell and even scold a dog, then loving say his name and he will gladly come running with his tail wagging.

How to Stay Healthy During the Holidays (What I do)

The other day I posted a question on my Facebook page (Facebook.com/livewellbefit) and was surprised by the answers I got. The question was...during the holidays do u splurge or do you try to stick with your meal plan? 90% of the people that responded said they splurge, the other 10% said they try to choose healthy options even at holiday dinners.

I would fall into the 10% category. Here are some of my own tips I use to stay on track when the holidays are in full swing.

1. The day of a party I stick to my meal plan. Don't skip meals and try to save calories. This is like giving yourself an excuse to over indulge. So if you have a business lunch, eat your morning meals go to lunch and then make sure you get your evening meals in. Something goes for a dinner event. By skipping meals you are actually slowing your metabolism, not a good thing.

2. Stay hydrated. Holiday party's usually equal holiday cocktails. Egg nog...Yum! I always make sure to drink plenty of water during the day if I plan on going to a party in the evening. Alcohol is dehydrating. Have you ever noticed that you feel thirsty while you are drinking alcohol? This is especially true when you drink wine. Having a mixed drink like cranberry and vodka is a little better because the juice adds some hydration. The best thing to do if you are indulging is to drink a glass of water in between each alcoholic drink.

3. I only eat what I REALLY want. I pass on food that I can have anytime and pick the food that I only eat around the holidays. For example, I make peanut butter pie at least 4 times a year for special occasions but my Grandmother only makes pumpkin pie once a year I like both but I would rather splurge on the pumpkin pie. I can have peanut butter pie another time.

I hope these tips help. There are plenty of other ways to survive the holidays without gaining 10lbs but these are the tips I use year round to stay on track and still enjoy social gatherings.

Smile.
Jamie Lynn

What is holding you back?

Being in the fitness industry I see failure a lot. Everyone starts out on their journey full of energy, hope and drive. But more often than not that energy and drive fades and that journey becomes a battle. Why?? Is it because you set the bar to high? NO! Are you just destined to fail? Absolutely not!

Let me share a scenario I encounter often.

Most clients come to me with the basic knowledge that diet and exercise is the key to weight loss. So they hire me and work out a few hours a week and start eating better. Some will even follow a meal plan. A few weeks go by and they feel great. They are able to train harder. Their clothes fit better. The scale drops a few pounds. Awesome! Then a few more weeks go by and I notice a shift in energy. My client is struggling to make it to their appointments, when they do train they are struggling to get through the exercises. What happened? Everyone’s reasons are different but in general the client “gave up”. It’s no longer fun to work out, it feels like a chore. You’re craving junk food and feel deprived. And to top it off the scale hasn’t budged in weeks. So you assume there must be something wrong with your body. Sound familiar?

Most people fail for these reasons.

1. You didn’t give yourself enough time.

In a world of instant gratification it’s hard not to want to see results immediately. But it takes time, patience and sometimes even failure before we reach our goals.

2. You weren’t prepared to handle the challenges.

You need a support system. A friend, a spouse or anyone who supports you and has a positive outlook. Then you have to use them when a challenge arises.

3. Your heart just wasn’t in it.

You have to “BELIEVE IT TO ACCHIEVE IT”.



Hope this helps you to achieve your biggest goal. For more info or to set up a private consultation please email me at jamielynn@livewellbefitcoach.com.

20 Amazing Uses for Coconut Oil

Treadmill "Quickie" Workout

Here's a quick calorie torching workout.
5 minute warm up:
Treadmill incline 1%, 3.5 -4.0 mph

Then repeat the following circuits 3 times for a 30 minute workout.
    1.       Hill walking:
              Treadmill incline 10%, 3.0 mph for 3 minutes
    Jump off treadmill.
    2.     Jump/Skip rope:
             2 minutes.

No treadmill?  No excuses, try jogging in place for the hill walking for 3 minutes and jump rope for 2 minutes.

What is the best way to transform?

Weight Training vs. Cardio

When it comes to transforming your body you know that exercise is important. But what is best exercise for an amazing transformation???

Answer:  Strength/weight training.

While cardio does burn calories helping you lose weight, strength training is the only way to re shape your body. The good thing is you can completely re shape your body with out owning any fancy equipment. During the next few weeks I will be posting "Get it Done" workouts. They are mini workouts that you can do with little or no equipment. They are short so you can repeat them as many times as you can fit into your schedule....

Try this one...

"Get it Done" #1
• 100 jumping jacks
• 15 push ups
• 100 jumping jacks
• 20 crunches
• 100 jumping jacks
• 25 body weight squats
• Complete each exercise before moving on to the next

Snow Day...No Excuses Workout

This is the workout I did to make the best of being stuck home due to the snow storm.  I did supersets combining weight training with cardio.

Snow day 

3 min warm up

Chin Ups
Squat with front kicks

Alternating bicep curls
Box jumps

Reverse curl &press
Side to side skips

Dips
Criss cross jumps

Kickbacks
High side knees

Overhead extension
Spider-Man's

Stretching 

click hear my vlog:

http://youtu.be/LIVe-KozsWs

Coconut for Hair

Want to know my #1 beauty secret for great hair?

I have always had baby fine hair that seemed like it would never grow because It was fragile and broke off. In the last year I have started rubbing the ends of my hair with coconut oil. My hair has never been healthier.

This is what I do...put my dry (yes dry) hair into a ponytail. Then I grab a small amount of coconut oil from the jar out and rub it into the ends of my hair. Then I braid it and sleep with it on my hair. In the morning I shampoo and condition as usual. My hair looks and feels great when I do this, no it doesn't get greasy. You can put a towel on your pillow, but in my experience my hair soaks the oil right up. Give it a try and let me know if it works for you.

Moisturizing Facial Cleanser

Lately I have gotten several compliments on my skin and how fresh it looks. I have been doing something a little different in my skin care routine for the past 4 weeks and thought I would share with you my new beauty secret.

Every other day I cleanse my face with coconut oil. Yes I said OIL. It is amazing how well it works. Coconut oil naturally has antibacterial and anti fungal properties, this helps with acne and eczema. It contains antioxidant to help diminish fine lines and wrinkles. It dissolves make up, even the long wearing kind. And because of the fatty acids it is extremely hydrating but light on the skin. In fact cleansing your face with oil may actually trick your skin into producing less oil naturally, which means fewer breakouts.

Here’s how to do it. Pull your hair away from your face. Take a scoop of coconut oil (about 1 tbs.) rub it between your palms until it begins to melt (coconut oil is solid at room temperature)then using your fingertips gently massage it into your skin. You can even rub it over your eyes to remove your eye make up. Leave it on for about 2 minutes, then using warm water and a wash cloth gently wipe your face. Please note, it is normal to have some residue left on your skin after rinsing, this ok and will absorb into the skin very quickly.

I do suggest trying a small area first, just to be sure you don’t have a negative reaction. It is very unlikely but better to play it safe.

You can also add a tiny bit of baking soda to the oil then massage into your skin for a very gentle exfoliating cleanse.

You need to try this easy natural way to cleanse and moisturize your face. Let me know how this works for you.

Smile and Live Well!
Jamie Lynn

Make Your Own Foaming Soap

What you will need:
Foam Pump Bottle (you can reuse an empty one)
Water
2 Tablespoons liquid castile soap
¼ Teaspoon of Vitamin E oil (or any favorite oil)
10 Drops of Your Favorite Essential Oil (I use Purify or lemon)
www.mydoterra.com/livewellbefit


Pour castile soap, vitamin E oil and essential oil in pump bottle. Add water until bottle ¾ full. Put the top on and shake to blend ingredients.

Enjoy, knowing that you are using a product free from any harmful chemicals 


Tips:
You may omit the oil altogether or substitute any oil. Some favorites are almond oil, coconut oil, jojoba oil and olive.
Try blending different essential oils for a customized fragrance. Maybe 5 drops of lemon and 5 drops of lime.
Use high quality essential oils, free from fillers or chemicals. I only use Doterra brand oils. The quality is amazing and is one of the only companies that create food grade essential oils, which means you can safely ingest and even cook with.

For more information on essential oils www.mydoterra.com/livewellbefit

Hotel Room Workout

Here is a quick workout that requires no special equipment.  All you need is a wall and a chair Perfect to do while traveling or any time you want to sneak a quick workout in.


Complete each exercise one right after the other. 
Wall sit (1 minute)
Jumping Jacks (25)
Push Ups (25)
Jumping Lunges (25)
Chair Dips (25)
Rest for 1 to 2 minutes and repeat 2-3 more times.

Park Bench Workout

They are so many days when being a mom takes precedence over my workouts and for the past few months it has been a constant struggle to fit it all in.  Many days it just didn't happen and I will would end up feeling depressed or even mad.  I recently made a new commitment to myself " workouts should be fun, not another job.  I will do my best to be active daily but if I miss a workout or I only have time for 20 minutes to spare I will make the most of it and then move on." I decided to share this because I think there are many moms who are too hard on themselves as I have been and I hope to inspire them to be more forgiving of themselves. 

Moms are STRONG inside and out!:)

Today I took my kids to the local park and while they played by me I was able to squeeze in a 30 minute workout.

Park Bench Workout
Equipment: Bench, kettlebell, a watch
This is what I did...

Bench Step Ups with Kick Back (10 reps each leg)
Side Step Up with Side Kick (10 reps each leg)
Bench Push Up (10 reps)
Jog in Place or Around Kids  (30 seconds)
One Arm Row with Kettle Bell (10 reps each arm)
Squat with Over Head Press (10 reps)
Tricep dips (10 reps)

Rest 1 minute. Then repeat 2 more times.

I had a great time watching the kids and breaking a sweat!

 

How to Travel and Stay on Your Plan

Today I want to share some tips that I use when traveling. Traveling can be a challenge to even the best dieter but with a few tips and some planning you can easily stay on your plan.

1. Ask Questions
Find out what appliances you will have access to at your destination. You can usually find this information on a hotels website, but if you are like me just call and ask it’s easier. Some questions to ask are, will there be a refrigerator and/or coffee pot in my room? Will I have access to a microwave? Are ice machines available? Knowing what you will have to work with when you get to your destinations will make planning your meals a lot easier.

2. Buy a Cooler
If you don’t already own one that is  When I travel for more than a day I prefer to pack all my food in one large cooler and bring my smaller lunch bag with me for day trips. This makes keeping your food cold easier if you are staying someplace that doesn’t have refrigerators, or you can’t fit all your food and water in those tiny refrigerators. Since you will most likely be using ice to keep stuff cold you will need to drain the melted ice, another advantage to having a cooler. You may even want to consider investing in an electric cooler, these are great if you don’t want to deal with ice or ice packs.

3. Get Shopping
Buy disposable silverware, Tupperware containers in assorted sizes, and plastic storage bags, again assorted sizes. Empty travel size shampoo bottles work great for packing salad dressings and oils. This is a good start, as you get better at packing your meals you will find things that will make the process easier for you.

4. Plan,Plan,Plan
The most important thing is to figure out how much food/meals you need to take with you. An easy way to do this is to make a chart, here’s an example:
DAY 1 DAY 2 DAY 3 TOTALS
MEAL 1    X X X   3
SNACK     X X X   3
MEAL 2    X X       2
SNACK     X X X   3
MEAL 3                  0 
SNACK     X X X   3

Note: I always take one extra meal with me…just in case.

5. Pack
Cook and portion out you meals (based on your meal plan) into your Tupperware containers or storage bags and label them. Simple right? Here are a few tips for packing.
• Using plastic bags, such as Ziploc instead of Tupperware will save a ton of space.
• Make sure you label each meal and snack (ex. Meal 1/Day 1). You don’t want to run out of food.
• If you are packing salads, do not add dressing or protein until you get there. If you don’t your salad will become one big soggy mess.
I hope this article helps you stay on track this summer while traveling. When you plan ahead and take your meals with you, you have “no excuses” for poor food choices that often lead to regret and disappointment.

Smile and Live Well!
Jamie Lynn

Italian Baked Tilapia

Place four  6 oz tilapia fillets on a baking sheet coated with cooking spray. Season with salt & pepper.  Spoon 14.5 oz can of diced tomatoes with basil, oregano and garlic (I used Hunts no added sodium).  Top with some sliced onion.  Cover and bake at 350 for 30 minutes.  Uncover and sprinkle with 1/4 c reduced fat mozzarella cheese.  Return to oven and bake an additional 10 minutes.

This was super quick to throw together, and it came out delish.  I omitted the cheese on my serving because I am in diet mode, but even with the cheese this is still of healthy low fat dish.

Enjoy!
Jamie

Healthy Banana Bread

1c sugar
1/4c light butter: softened
3 mashed bananas
1/4c skim milk
1/4c 0% greek yogurt
2 egg whites
1 tsp. baking soda
1/2 tsp. salt
2 c  Oat Flour
cooking spray

Preheat oven to 350.

Combine sugar & butter with an electric mixer.  Add the bananas, milk, yogurt, and egg whites.  Mix well.

In a separate bowl combine: flour, baking soda, and salt.  Slowly mix into banana mixture.
Spray loaf pan with cooking spray.  Spoon batter into loaf pan and bake @ 350 for about 1 hour.  Test for done by inserting a toothpick into the center of the bread, it should come out clean if the bread is done.

Tips:  I like to prepare in mini muffin tuns.  Just spray the tins with cooking spray and bake about 18 minutes.  You can use regular muffin tins as well, just adjust the time.  I use oat flour because it is a whole grain and I do not like the taste of whole wheat flour.  But you can use which ever flour you like the best.

This makes about 12 servings.  Each serving is aprox. 180 calories, 3 g fat, 37 g carbohydrate, 3 g protein.

Lemon Herb Chicken

2 lbs. boneless,skinless chicken breasts
2 tbsp. olive oil
1 tbsp grill seasoning for chicken (I use Mrs. Dash)
4 garlic cloves, minced
Zest of 2 lemons
3 tbsp fresh rosemary (or 1 tbsp dried)
1/4 c dry white wine (or apple juice)
1/4 c chicken broth
1/4 c lemon juice (from resevered lemons)


Preheat the oven to 450. Coat a 9 x 13 baking dish with cooking spray.  Cut chicken into about 1" cubes.  Arrange into prepared baking dish.  Dizzle with olive oil, toss to coat.  Top with lemon zest, grill seasoning, crushed garlic, and rosemary. Toss well.  Roast chicken for 18 - 20 minutes.  Meanwhile, combine lemon juice, chicken broth and wine.  When chicken is done, turn over off.  Pour broth mixture over chicken, stir.  Let stand in the oven for 5 minutes.

Brown Rice Pilaf

3c. Brown Rice
2 1/2 c. Chicken Broth
1/2 c. diced onions
1 tbsp. olive oil
2 tbsp. chopped fresh parsley
1 tbsp. chopped fresh thyme.

Heat oil in a large pot over meduim heat.  Add onions and cook until tender.  Add rice and cook until lightly browned.  Pour chicken broth into pan, cover and simmer for 5 minutes.  Stir rice mixture, cover and let stand for 5 more minutes.  Fluff with a fork.  Stir in the fresh herbs.

Make 6 servings

5 Tips To Lighten Up Your Baking

When I think of the holidays I think of all the homemade baked goodies I will be enjoying.  Today I want to share 5 tips to help you lighten up your favorite baking recipes. The trick to enjoying the holidays isn’t about avoiding all treats its about making your favorites a little bit healthier.

5 Tips To Lighten Up Your Baking:

1.      Substitute 2 egg whites or ¼ c of liquid whitesfor 1 whole egg.  You can also mix 1tbsp. of ground flaxseed with 3 tbsp. of water then add to your batter in placeof an egg.
2.      Use 1 c of mini chocolate chips instead of 2 cor the regular size.  This alone can saveyou over 1000 calories!
3.      Use low fat dairy in place of the full fat versions. Avoid the fat free varieties as they tend to make baked goods dry and rubbery.
4.      Cut the amount of sugar in a recipe.  You can safely reduce the amount of sugar by25 % in a recipe and still yield positive results.
5.      Experiment with adding extra fruits and vegetables to the batter.  For example adding extra carrot to carrot cake can save you up to 100 calories per slice.  Some other ideas include banana bread, applecake, pumpkin bread, blueberry muffins and so much more.

Happy Holidays!
Jamie Lynn

Low Carb Blueberry Pancake

Ingredients:
4 egg whites
2 tbsp.coconut flour
1 tsp.vanilla extract
¼ c.Blueberries

Directions:
1.      Spray skillet lightly with cooking spray and preheat over medium/high heat.
2.      Mix all ingredients well and cook like a pancake.

Makes 1 Serving.
Cals:  149
Fat:  2
Carbs:  9
Protein:  26

Power Food: Flaxseed

You hear me preach about how inportant healthy fats are in your diet, this is one of my favorite fats.  I take 2 tbsp. daily.  I add it to my oatmeal in the morning and to my protein shakes.  Here is some info on flaxseed and tips on how to use it.


What is Flaxseed?
Flaxseed is a rich source of essential fatty acids:alpha-linoleic acid, omega 3,6 and 9, plus soluble and insoluble fiber. 1 – 2 tablespoons taken daily is recommended to achieve health benefits.  Flaxseed is gluten free, soy free and nut free.  After opening, flaxseed should be stored in the refrigerator or freezer to preserve its freshness.

How do I use it?
The most important thing about using flaxseed is making sureyou either buy it in ground form (sometimes sold as flax meal) or you can grind the seeds in a coffee grinder.  If the seeds are not ground the body can not break them down and therefore the nutrients will not be absorbed.

Bake with it.
Replace 1/4c to 1/2c of flour called for in a recipe.  You may need to add additional tablespoon of water to keep batter moist.

Replace fat with it.
Flax meal can be used to replace some of the fat in arecipe. For each tbsp. of butter or oil use 3 tbsp. of flax meal.  Experiment with how much fat you can replace in any recipe, start out by replacing half and gradually increase.  Remember to grease the pans you will be baking in, low fat items tend to stick.

Replace eggs with it.
Vegan? Then replace the eggs in a recipe with flax meal and water.  Here’s how to do it: for every egg called for in a recipe, mix 1 tbsp of flax meal with 3 tbsp of water and let sit for 10 minutes.  The mixture will become gel-like.  Add to a recipe just as you would add you egg.

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Power Food: Quinoa

What is Quinoa?


At first glance you would assume it is a grain, actually it is a seed. And it is an abundant source of minerals.  Because quinoa contains all nine essential amino acids it is considered a complete protein.  It is particularly a good source of lysine an amino acid that helps repair muscle tissue.  You can see why I chose this as one of my power foods.  Oh and it is also gluten free.


Quinoa is as versatile as rice, but has a richer, nuttier flavor.


So how do you prepare this super food? 


Because quinoa has a bitter outer covering to deter birds it must be rinsed well prior to cooking. Once rinsed you will add quinoa and water to a pot using a one to two ratio.  For example cook ½ cup of quinoa to 1 cup of water.  Bring the mixture to a boil.  Once boiling, cover and reduce heat to low and allow to simmer for 15 minutes or until all water is absorbed and quinoa is light and fluffy.


Once it is cooked you can use it any place you would normally use rice.  For example try it with your next stir fry, add it to soups or stews, put it your meatball recipe your options are endless.  It is also a great grain for baking gluten free breads and muffins.


A ½ cup serving of quinoa is 110 calories, 2g of fat, 20 gcarbohydrates, 4g of protein.
This is Red Quinoa I cooked today.
 

Crock Pot Rice

Being a busy working mom and a NPC bikini competitor requires a lot of careful planning and time management.  Preparing healthy meals is a top priority for me and my family. That being said I am always looking for ways to make the process of cooking easier.  I always try to cook as much as possible in bulk a head of time, so when I can across the idea of using my slowcooker to cook my rice I was excited. It is very easy and the rice came out perfect.  Here is the basic recipe I used.

2 Cups Brown Rice
4 ½ Cups Water(use slightly more, than you would to prepare on the stove top)
Salt(optional)

Place all ingredients in the pot and cover.  Set the heat to low and cook about 3 hours.
**Be careful not to overcook because it will stick to the sides and make a mess of your crock pot.  If you are not ready to eat when it is finished, turn the heat to warm and add a small amount of water.

Flavoring  suggestions:
Use chicken broth instead of water
Chopped onion
Fresh Herbs
Crasins(dried cranberries)
Pine Nuts

Creamy Peanut Butter Dip

1 C LOW FAT VANILLA YOGURT
1/2 C CREAMY PEANUT BUTTER.


BLEND ALL INGREDIETS WELL AND ENJOY.
GREAT WITH FRUIT, CRACKERS AND PRETZELS

Raspberry Lemonade

2 Quarts Water
1 Packet Crystal Light Pink Lemonade’
1 ½ C Raspberry Vodka
Frozen Raspberries
Sliced Lemons


Mix crystal light and vodka into water. Add frozen berries and sliced lemon for garnish. Enjoy with ice for a refreshing summer cocktail.

Sweet n Smokey Salmon

 Serves 4
1 lb Salmon Steaks
1 tbsp. Splenda Brown Sugar Blend
1 tbsp. Steak Seasonings (I use Mrs. Dash)
1 Cedar Plank

Start soaking the cedar plank in cold water about 1 hour before you plan to use it. This prevents it from burning.
Pre heat the grill to medium-low heat.
Combine the brown sugar and seasonings.

Lay salmon on cedar plank. Top each piece with approximately ¼ of the seasoning, patting it to help it adhere to the fish.
Place plank on the grill, and cook over in direct heat for about 20 mins.

Roasted Pumpkin Seeds

Preheat oven to 325. Remove all pumpkin flesh from the seeds. Place in colander and rinse with cool water. Pat dry with paper towel. Line a baking sheet with nonstick foil (or spray regular foil with cooking spray). Arrange seeds on baking sheet so that they are not overlapping and sprinkle with sea salt. Roast in the oven 10 minutes. Gentle stir with a spatula. Roast another 10 or until crisp.


Did you know...pumpkin seeds are a good source of zinc, magnesium, vitamin E and manganese?

Banana Protein Muffins

6 servings

1 med ripe banana
2 egg whites
1/3 cup fat free greek yogurt
1 scoop Vanilla Protein Powder (I use UMP from Beverly Nutrition)
1/3 cup oat flour
1/2 tsp baking powder

Mash banana with a fork in a small bowl. In a large bowl mix all remaining ingredients until blended. Add mashed banana. Pour into muffin tins sprayed with cooking spray.
Bake 18-20 minutes at 350F

Slow Cooker Italian Chicken Breast

I love my slow cooker but finding healthy recipes that taste good are hard to find.  Here is my new favorite way to cook chicken.  So easy!
Slow Cooker Italian Chicken Breast
Serves 4

1 lb Boneless/Skinless chicken breast (all visible fat removed)
1 tsp. sea salt (or to taste)
1 tbsp. dried Italian seasonings
1 cup reduced sodium chicken broth

Spray slow cooker with cooking spray, wipe excess with a paper towel. Place chicken on the bottom. Pour broth over chicken. Sprinkle salt and seasonings over chicken. Cover and cook on low 4 hours.

***You can use frozen chicken breast, just add 1 hour to the cooking time.

Apple Sauce

8 Apples
½ cup water
Spices
Sugar (optional)

Core, peel and chop apples. Place in a large pot. Pour water over apples. Cover and cook over low heat until apples are soft. Be careful not to scorch the apples. Once apples are soft you can mash them with a fork for a chunky sauce or blend them in a blender for a smooth sauce. Now you can add spices or sugar the give it a unique flavor. Return to the heat and continue cooking until thickened.


Suggested spices: cinnamon, nutmeg, allspice or clove.