LIGHT CHEESEY EGGS

So as you know eggs (mainly the whites) are one of the foundational foods to my diet. Here's a quick and easy recipe using them for breakfast or anytime of the day!! This recipe is super low carb and super clean!! It is by far one of the easiest of all time, so there's no excuses!!

What you will need for:

Ohh So, Cheesey Eggs in a bowl!!!

1 Cup of Egg Whites (about 4 egg whites)
and 1 egg yolk
1  Light Original Laughing Cow Mini Babybel wheel or 1 serving size of low-fat cheese (optional)
1/4-1/3 cup of fat free cottage cheese

-Microwave this in a bowl (taking breaks to stir) until the liquid substance is hardened..And it's DONE!!

Okay so I know this is sad but sort of comical at the same time..Sorry don't hate me!!...I love animals!!

Protein Packed Chocolate Berry Greek Frozen Yogurt

Feeling just a tad bit to toasty next to that fireplace this fall? Landlord BAKING you alive with the radiator?  Well then..try some frozen yogurt!!..So, this recipe is just a top of the line perfectly protein packed dessert!!  Lower in calories and fat than regular ice cream, so fight the pint.


Chocolate Berry Greek Frozen Yogurt

1 small carton of plain nonfat Greek yogurt
1 cup nonfat cottage cheese
1/2 cup Lowfat yogurt
3 Tablespoons of cocoa powder (I use Dutch process dark cocoa)
1 tsp. of vanilla extract
1 Cup of Skim Milk
4 packets of a non calorie sweetner
2 cups of frozen mixed berries
2 scoops of Protein powder

Put all ingredience in a blender, except leave out 1 cup of berries.
After blended add the last cup and pulsate like once or twice (So that way you can have more body and texture to your frozen yogurt; with larger berry pieces) You can garnish by sprinkling shredded coconut on top before sticking it in the freezer.


Makes 6 cups of deliciousness
Serving size= 1 cup
18 grams of Protein & 133 calories per serving!!

GO GREEEEEN

There are sooo many ways to slash calories and still keep it delish!
Several different types of Romaine lettuce and spinach is active in restoring skin cells. Spinach and dark green leafy veggies are extremely high in antioxidants. Spinach is really high in Iron and Calcium. When paired with a food rich in vitamin c, spinach's Iron content is easier absorbed by the body, depending on bioavailability.  The count of vitamins and antioxidants in this salad is high, but the bioavaliablity of these are only dependant on the absorption of them- SO Just a little bit of fat can help the body absorb these nutrients.
So, don't let your salad go to waste!!  Don't go fat free completely-Pair a light dressing with it, that has at least 2 grams of fat per serving, throwing on a couple almonds or nuts can help as well (and give your body a kick of those swanky healthy fats, also.)
This salad is such a great vitamin and nutrient packed dish.


 Spinach &Romaine Salad
Spinach
Romaine lettuce
Pear halves (canned works)
Mandarine Orange or Navel Slices
Blueberries
Green Peppers
Carrots
Chives
Tomato
Sliced almonds or pecans (max 10)2 dashed tablespoons of fat free or lowfat Ricotta 
Craisins (only 1 serving or less!)
4-5 oz grilled chicken breast sliced
-*Pair with a light dressing

UNDER 100
So one of my all time most favorite salad dressing is..                          
Olde Cape Cod Light Raspberry Vinagrette
60 calories & 2.5 g fat PER SERVING
*But any dressing by these guys is pretty SUPER delish


Toootle-lewwwww

xoxox Jamie

A Terrible Sweeeeeeet Tooth

That one tooth, second to last on the left side...That's my sweet tooth. Cranky, Horrible little thing...Craves sugar, chocolate you name it in the dessert department- it wants IT. Well...You don't have to fight it! NOT today! Here are some guiltless pleasures of desserty deliciousness....


Vita tops By Vitalicious
All 100 calories or under
Most varieties and flavors under 1.5g of fat & 4-10g of fiber
5g of Protein, & added vitamins and minerals!




Skinny Cow
Mint Ice Cream Sandwich
150 calories
only 1.5g fat
3 g fiber

Skinny Cow Cups
Strawberry Shortcake
150 calories
1g fat
4g fiber




For an absolute guiltless sweet
So as you may know Extra has their line of Dessert flavored gums...

Key Lime Pie
Mint Chocolate Chip
Strawberry Shortcake
Apple Pie
and Orange Creme Pop

Trying to bake up for a crowd & hassled with time??..Trick & treat your friends and their sweet teeth....(Well there's really no nutritional benefit to this recipe..but if you must indulge...)
Diet Cake
1 Can of Diet Soda or seltzer + Box Of cake mix
-Follow the cooking directions on the box
-You can top with Free Cool whip or leave plain

Where is the love....

No love for those love handles??...

Well unfortunately spot reducing doesn't exists. Fat deposits in different areas for everyone.  So everyone is different depending on whatchaMomma gave you.  Thankssss Mom...BUT don't give up there is hope!!
Making small changes to your lifestyle and eating habits is the first step.  Strengthening your core muscles is key to build up stamina in that area, and getting enough cardiovascular exercise is most definitely important.

Don't reach for that Salt Shaker- cutting your sodium intake is a must.  The RDA is 2,300 milligrams! Some packaged meals have over half of this!  You would be surprised. Sodium allows your body to retain extra water, which will add to the bloat.

ICE ice baby...Drink WATER!!Water helps the body metabolize stored fat as energy.  It also helps aid in appetite suppression. Having your water on the rocks will help your body burn even more calories because it has to work extra hard to bring the chilly H2o temp up to body temperature. So ask for ice...


Add fiber to your diet.  Fiber leaves your feeling fuller longer, and acts as an aid in weight loss. But make sure to drink plenty of water with a high fiber diet, if not it can leave you feeling even more bloated..

Cutting Calories where it counts... Cutting calories here and there will ultimately help with weight loss.  If you were to cut just 100 calories per day over the rate of 1 year- You could lose a little over 10 pounds, doing just that alone. Making small diet changes will become habit and eventually..hopefully part of your lifestyle. There are a lot of factors that contribute to weight loss. Gender is a big factor.  The amount of muscle mass that a person has will directly effect their metabolism and therefor ultimately their calorie expenditure.  Diet is 70-80% of the fraction. Diet is sup sup superrrrrrr extremely crucial.  Like I've said Abs are made in the kitchen.  If your diet is not on point, you won't find the results your looking for. At the end of the day what matters is calories in vs calories out. Listen to your body and know when your actually hungry, or when it's another factor.. Don't deprive but give in moderation.

Strengthening the Lower back and Abdominals- Strengthening your core muscles will help with your balance as well as stability. For oblique training concentrate on lower weighted exercises. Don't do dumbbell side bends or weighted cable side bends heavy..Hogwash...I don't do these at all. The muscle fibers of the core are very touchy. The obliques can bulk up quite easily especially with weight that's just being brought up and down in a verticle motion.  Twisting motion exercises is what should be more of the focus for your obliques.
 Abdominals need to be worked at every angle. You could do a million crunches all day long but this won't help those fat stores "turn into muscle."  Because one thing cannot turn into another.  Fat cannot turn into muscle and vice versa.  You can build up the muscle underneath the fat, but ultimately loosing the fat is cardiovascular exercise and diet.  Then the muscle will show through, if the fat over the muscle is depleted. CARDIO CARDIO!! Cardiovascular exercise is a huge factor in fat loss.  Try interval training...vary your intensity throughout your session, with varying heart rate for intervals at a time.

Here's an example of a great core building workout...Follow by a 30-45 minute cardio session..

Superset for 3 sets (15-20 reps)
Jackknifes (with a stability ball)
Kneeling Cable Pulley Crunches
Toe Touches

Superset for 3 sets
Russian Twists (20 per side)
Side Planks (30 seconds per side)

Superset for 3 sets
Hyperextensions ( on a stability ball or Roman chair) 15-20 reps
Reverse Planks (30 seconds per side)

Burn it up..Jump start your Metabolism!!

Fire up your Metabolism with Spicy foods! Hot spicy foods contain chemical compounds that rev up your metabolism by as much as 10%- Specifically red or green chili peppers and black pepper and even ginger.  This metabolism boost obviously is temporary, but if the frequency of spicy meals is increased, the rewards will add up.

Here's a hot recipe that will start your metabolism burning for the chilly weather and upcoming holiday season!!

Spicy Holiday Fish Stew

1 c. diced tomatoes w/ green chilis 

1 c. chicken broth

1 c. water

1 chopped poblano pepper

1/4 c. diced onion

1 small red chili pepper chopped

7-8 sliced mushrooms

3 stalks cilantro

1 clove garlic

1/2 c. sliced baby carrots

5 talapia or haddock fillets

Dash of black pepper

Cook on stove top- all veggies. Bring to a rolling boil. Then simmer and add in the sliced fish. When fish flakes easily stew is done. Approximately 20 mins or so.

xoxo Jamie