Monthly Archives: June 2014

Spinach And Feta Turkey Balls

So here it is, an easy mouth-watering combination of lean turkey with two of my faves, spinach and feta. Yes, I know it looks pink because it is raw.  The husband said the photo looked like the balls had pink frosting on them. No, they are raw, ready to go in the oven. This is how it went down:

Ingredients:

2 packages of lean ground turkey

2 cups chopped fresh spinach, I chopped in a blender in 20 seconds

1 small container of reduced fat feta cheese

1 tsp of garlic/parsley powder

salt & pepper to taste

Mix all of this up in a big bowl, use your clean hands because  it is easier than using a spoon and you have to make balls anyway. Form into balls and place the balls in a lightly greased muffin tin. Bake at 350 degrees for about 25 to 30 minutes or until done.

They smell so good while cooking. Such a simple and delicious way to get lean protein, veges, and some yum yum with the feta.

Let me know how your balls turn out!

Peace ❤IMG_20140619_143743

 

 

 

Quick Recipe Round-Up

If you follow my Instagram account you may have seen the yummy recipes I posted this past weekend. This post is recipe round-up.

First we have the mouth-watering tropical kabobs. These are so easy and light.

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Just skewer pineapple chunks, mushrooms, purple onion, sweet red peppers, and green peppers. Lightly brush with olive oil and sprinkle with sea salt to taste. I roasted in the oven at 400 degrees for about 15 minutes. Grilling the kabobs would work well also.

Friday night I was craving something sweet. We had nothing in the house I could get my hands on so I decided to whip something up with what I had. It was national doughnut day that day. All I saw on social media were yummy doughnuts all day. That got me in the mood for something doughy. This is what happened.

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Blueberry Banana Cookies 🙂

1/2 cup whole wheat flour

2 scoops of vanilla protein powder

1/4 tsp baking soda

1/4 tsp salt

1 egg

1 ripe banana

1 tsp coconut oil

1 tsp organic honey

1 tbsp unsweetened vanilla almond milk

1/2 tsp vanilla extract

A big handful of fresh blueberries

Preheat the oven to 350 degrees. Grease a cookie sheet. Combine flour, protein powder, baking soda and salt in a medium bowl. Combine egg, mashed banana, coconut oil, honey, milk, and vanilla extract and whisk together. Add the wet mix to the dry mix and combine together. Fold in the blueberries. Bake for 15 to 20 minutes until golden. These were a hit at my house.

Who doesn’t love chicken salad? I love it, but not with mayo. A good friend shared this with me. It is so easy and delightful.

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Avocado Cilantro Chicken Salad 🙂

2 cans of chicken breast or 2 cups of shredded chicken

1 tbsp garlic powder with parsley

1 tsp salt

Juice of 2 fresh limes

1 tbsp fresh chopped cilantro

2 tbsp finely chopped purple onion (optional)

1 large ripe avocado

Combine all ingredients in a large bowl and mix well. I served open-faced with an Ezekiel muffin and tomato. It would be great as a sandwich or on a bed of mixed greens. Simple, healthy and easy to prepare. Enjoy.

Effort And Success

“Success always demands a greater effort.” – Winston Churchill

I said in my last post that my next post was going to be about high intensity interval training (hiit) and steady state cardio but I changed my mind today. I will get to it but today I want to share and update everyone about my friend Karen ( I wrote about her weight loss journey a few posts back) and her progress. If you did not see the link to her blog a few posts back, I will share again here. Karen is on a great journey. In January she began an intense program to lose weight and change her lifestyle. She has been coming to my classes regularly plus putting extra time in the gym. The program she is on is like a college course. It requires discipline, accountability, tests, reading, learning, and prioritizing to complete. Karen is on a great journey to become her best self. It is not just about exercising and dieting. It takes a great effort.

Anyway, one requirement for this course is that she has to weigh in at different points and she has to be weighed by someone else and have it documented. I am that person for her 🙂  Today was her final weigh in for this portion of her course.I am smiling right now because it is so awesome and inspiring to see someone really go after what is important to them. To give it 110%. This is Karen. I am still smiling because she was the last person I was talking to when I left the gym last night and she was the first person I saw at the gym this morning. We laughed as I was weighing her because I told her she was here as much as I am now and that she should work here. I love her dedication and her determination. We talked a little after I weighed her about where she is in her  journey and how she gets through some of  the temptations. She has found ways that work for her to keep going and to keep moving forward. She will not stop.

After she left, I checked facebook to see what was going on in facebook world and I saw a link to her latest blog post  titled “Last Official Weigh In”.  Karen is on an amazing  journey and all along the way she is inspiring others including me to be my best self. She is a strong and beautiful person and I admire her strength, dedication, and effort she puts in every single day. Yes, there may be setbacks, struggles and obstacles here or there but  the effort and courage to continue is what counts and Karen has this. She will be successful. Check out her latest post.

http://www.mypointsintime.blogspot.com/2014/06/last-official-weigh-in.html

Keep moving forward 🙂

Increasing Metabolism and Strength

So in my previous post I started the 21 day program from Ashley Conrad. I did it but not exactly all 21 days. It is a great workout and one that I will go back to when I need a full body intense workout. Now, I have started another workout program. It is by Erin Stern and it is called the Elite Body Workout. She is a figure competitor, Ms. Olympia and a track and field athlete. I was inspired by her workout because I love her style and the way she trains. I love to run so I have to include it in my workouts and her training method always includes HIIT (high intensity interval training) which works great with my runs too. I am feeling so much stronger! IMG_20140527_090738 I began the workout 2 weeks ago and I can see a difference already. I am following a clean eating plan similar to hers also. The workout is for 4 weeks but I am stretching it 6 weeks. I have been progressing with the weights and getting stronger. I find that when I follow a complete plan I stay motivated and really enjoy it more. The only thing I changed was adding another leg day. I know my body and it responds better to 2 leg days per week, of course with plenty of recovery between. Legs are shaping up! IMG_20140528_133706   I am doing this program because I reset my goals. My new goals are to increase my strength, power, muscle, and speed. I took before photos in a swim suit so I can really see my progress by the end of the 6 weeks. My nutrition consists of lean protein, vegetables, fruit, brown rice, quinoa,  sweet potatoes, oatmeal, almond milk, protein shakes, and nuts. I avoid processed food. No bread, cheese, milk, sugar, butter, sauces, junk etc… It is going pretty smooth because I eat clean most of the time. I love lifting weights and learning more about different styles of lifting. I believe if you really want to change the shape of your body, increase strength, and increase metabolism you must lift weight and I mean weight, not the dinky vinyl covered weights. It is time to pump some iron. There are great workouts and articles about lifting, nutrition, and supplementation over at http://www.bodybuilding.com and below is a clip of the Erin Stern’s training philosophy.  Check it out. My actual workout split is: Monday-rest Tuesday – Plyometrics and Legs Wednesday – High Intensity Cardio Thursday – Chest and Shoulders/Sprints Friday- Back/Sprints Saturday- Plyometrics and Legs Sunday – Shoulders and Arms/Sprints I vary my cardio and sprints. It will sometimes be running, spinning bike, stepmill, or the elliptical. I always keep it high intensity. I will have more on HIIT and steady state cardio in my next post. Have a great day everyone! Go pump some iron! 🙂

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