Wednesday, January 27, 2010

Boiled Eggs

Keeping boiled eggs in the fridge ready to grab in a run is a great idea. I suggest throwing away the yoke, or feed it to your pet . The egg white is a 4g. of protein with 0g. fat and 0g. carbohydrates, while the yoke is only 1g. protein and 5g. saturated fat. From what I understand most pet's life spans are not long enough that cholesterol becomes a problem.

Wednesday, January 20, 2010

Keeping a Daily Eating Record

The study, which was published in the American Journal of Preventive Medicine, found that keeping a daily record can keep your eating on track.

"The more food records people kept, the more weight they lost," said Kaiser Permanente lead author Jack Hollis Ph.D. "Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories."

Many of my clients are not in the habit of eating 6 or more times each day. Until you train your body to be hungry and want to eat this often you will have to schedule each meal and force yourself to eat it, even if you are not hungry. Eating on this schedule will prevent over eating at your next meal, and will tell your body that you will not stave it, like you have done in the past. Once your body is convinced that you will feed it every couple of hours the body will release it's stored fat.

Tuesday, January 19, 2010

Lazy Weekend

I had a chance to leave town with my family for the long weekend, to watch my son play soccer. I ate too much, exercised very little and watched way too much T.V. (we don't have cable at home, so we go a little crazy). I hope you had a great weekend too. I would love to workout with you this week, check the schedule and drop by if you can.

Love, Georgia

Saturday, January 2, 2010

Cheesy Bread Sticks

Rhodes whole wheat, or multigrain frozen rolls dough
Light Mozzarella cheese sticks
Dipping Sauce (spaghetti or pizza sauce, look for one low in sugar, which makes it also low carbs.)

Allow roll dough to defrost and begin to rise (about 1 hour)
Cut roll ball in half, and roll flat
Wrap dough around 1 cheese stick, pinch down seam, and place seam down on baking sheet.
Bake bread sticks at 350 for 10-15 min.
Dip in warm sauce, and eat while hot

8g. protein and 9 g. carb. per cheese stick, watch fat grams in cheese and carb. grams in dipping sauce

* try wrapping cheese stick in lean Canadian Bacon before wrapping in dough for added protein.

Lawry's Chicken or Beef Fajita's

Skinless, Boneless Chicken Breasts, or Lean Beef
Sliced Bell Peppers, Red, Orange, and Yellow
Sliced Onions
Lawry's Fajita Season Mix (this brand is low carb. and glutton free)

Follow directions on package, serve with lettuce, tomatoes, avocados, salsa, and low fat cheddar cheese and sour cream. Serve in Carb. Balance tortillas, or corn tortillas for glutton free.

Lu's Spinach Salad

1 t. olive oil
1 clove chopped garlic
9 g. protein (tofu, chicken, shrimp)
3 c. Baby Spinach
1/2 c. cooked, rinsed and cooled lentils
1 T. Sun dried Tomatoes
1 small tomato, diced
4 black olives
1/2 c. dry bow-tie pasta, cooked, drained and rinsed
Fresh Parmesan Cheese

Heat oil in fry pan, cook garlic on low, do not brown, add shrimp and cook just until pink (if using chicken, cook chicken in oil until done. Allow meat and juices to cool. Stir together remaining ingredients, pour meat and juices over salad.

Serves 1/ about 300 calories

*glutton free when served with rice pasta

Lu's Mediterranean Lettuce Wraps (glutton free)

1 t. Olive Oil
2 cloves Fresh Garlic, chopped
4 quartered Artichoke Hearts, in olive oil, chopped
1 T. Sun Dried Tomatoes
1 16 oz can Garbanzo Beansa
1 16 oz can Black Beans
2 links Amylu, Apple & Gouda Cheese Chicken Sausages (Costco, in specialty meats section, 21 links for $13)
Iceberg Lettuce washed and sectioned
*Tofu can be substituted for the chicken sausage for a vegetarian meal

Heat oil, cook garlic on low, do not brown, add tomatoes, artichokes, and sausages to oil and garlic, cook until sausage is browned. Rinse and drain beans well, add to pan and heat until flavors are well blended.
Wrap in lettuce and serve. Can also serve in a warm tortilla, I prefer corn.
Serves 4