I've MOVED!!

Hey guys!!! I forgot to post this, But a couple of months ago I moved to- www.Jamiecorso.com!!! Come and visit!!!

NEW down the aisle!!!

New combination Quinoa and brown rice packets offered in lemon pepper, Italian, Mediterranean, garlic & herb, & spicy. 5 grams of protein per serving! 

New chocolate nut mix to help combat those sweet tooth cravings! Peanuts, chocolate nuggets, nutty peanut clusters, and almonds!! Yum! What more could you ask for!?

New flavors from chobani!! 5 new flavors-Peachy pistachio, Nutty for nana, blueberry power, tropical escape!! As always a healthy snack-high in protein! 

Grilled homemade PIZZA

We made pizza on the grill!! I suggest everyone try this!! It's amazing and super easy and fast. 

We got pre made pizza dough from an awesome pizza place!! And rolled out mini pizzas, layered them between wax paper in a casserole dish. 

Bring the doughs to the grill and set it to med-high

Grill for about 2 mins on each side, or to your liking..

Then top with your favorite toppings!!!!

 I topped with tomato sauce & fat free mozzarella 

I did one pizza with BBQ chicken spinach

And another I did tomato chicken meatballs & arugula

Try it out!! Enjoy!!!

Xoxo 

NEW NEW Down the aisle!!?

 BLUE DIAMOND- Now has new fruit flavors!! In Strawberry, Raspberry, and Blueberry!!

 NuAquos- With 12 grams of protein and 19 added electrolytes and vitamins and minerals!! Available in Watermelon, Peach Mango, and Acai Blueberry

 Protica- Check out this companies protein products!! A new ready to eat protein yogurt with 15 grams of protein and a pretty long shelf life

Double Banana Protein Pancakes

Okay so I'm totally on a Banana kick!! These are so soft and fluffy!! 

Mash up 1/2 banana 

Mix with..

2 tbsp of applesauce unsweetened 

1/8 tsp almond extract

1/4 tsp vanilla extract

1 egg + 1 egg white

Blend in blender...

1/2 c oats

1/2 scoop of Cellucors Cinnamon swirl whey protein powder

1/2 tsp baking powder

1/2 tsp cinnamon

3 packets of truvia 

1 Quick dash of nutmeg (seriously really quick, a little bit of nutmeg goes along way)

1/2 banana(Use the rest of the banana to  garnish on top or slice up and add to batter)

Enjoy xoxo 

Super super dense moist Banana bread!

Preheat oven to 350

1/2 c oats blend in blender

Then add in...

1 c whole wheat flour

1/2 c Cellucor cinnamon swirl whey

Blend in blender

Add in 3/4 tsp baking powder

4 tsp of banana cream SF FF pudding mix

1 tsp of cinnamon

Blend just to mix together

Seperate bowl blend 1 cup of banana mashed, 1/4 c Greek yogurt, 1 egg yolk. Mash it up

Separate bowl blend 1 1/2 tsp vanilla extract, 3/4 c applesauce, 1/4 c truvia baking blend, 1/4 c Splenda brown sugar blend, 2 eggs-beat beat beat!! 

Then add the banana mixture and applesauce mixture together, finally add in the flour mixture.

I divided up the batter and experimented with it, I made 6 muffins some with FF cream cheese filling, and some with chia seeds on top, then the rest I filled Into a loaf pan... It was the perfect amount for both varieties.

Cook the muffins for 15-18 mins and then leave the bread loaf in for an additional 10 mins

Enjoy!!! Xoxox

Healthy "Haystack" Cookies

2 egg whites
3 tbsp of 0% greek yogurt
3/4 of package of sugar free butterscotch Pudding mix
2 tbsp of water
-Mix together the clumpiness over a stove top on low heat..
-Then..
Add in 1/2 tsp of pb extract
And 1 1/2 scoops of Cellucors Pb marshmallow whey protein powder
And 1/3 cup + 2tbsp of oats
And 4-5 packets of truvia
-Stirring over a low flame for 10 mins or so...
-Then scoop out 2" balls or so onto wax paper or in a Tupperware and push a whole into the center and fill with peanut butter( you can also mix pb2 with pb in a separate bowl for a filling mixture as well)
-Should make 6-8 cookies or so..
Then put In the freezer for 30 mins or until hardened!!

Healthy Turkey Muffins

Ingredients:

1/2cup of FF cottage cheese
1 package of 99% FF ground turkey (2lbs)
1egg
1 cup of spinach (chopped)
4 mushrooms chopped
1/3 cup of oats
4 tbsp of walden farms ketchup
4 shakes of garlic powder( to taste) & black pepper

Mix all ingredients together
Bake at 385 for 40 mins
Makes 6 Patties
Each 128 calories
25g protein, 5g carbs, 1g fat

*You can really get creative and add any type of spices or seasoning that you would like to spice it up! -Just remember to watch the sodium in some seasonings!!
 HAPPY COOKING!!

Egg Muffins

Okay Here's my recipe for Egg Muffins..

6 whole eggs
3 egg whites
3/4 cup of fat free cottage cheese
4 mushrooms
1 cup of broccoli (I used frozen-defrosted)
A couple of heavy sprinkles of pepper & garlic salt

-chop the veggies up-(pretty small and diced)
-whisk the mixture together & pour in greased muffin tins!! ( I used Pam)
-Makes 12 muffins!!
-Bake at 385 for 20 mins!!

Each 50 calories and 6grams of protein, 2.5 grams of fat, 1 gram of carb

Maneuvering your way through the menu

Restaurant menus can be hard to navigate sometimes. Restaurant food is questionable on just how on par they are with their nutrition- even the known "healthy" eateries.

Go into it with a plan, make sure you aren't ravished when you show up to the restaurant.  Drinking water and having a snack beforehand is a great option for staying satisfied for a few.

Order an appetizer! Ordering an appetizer can also help you. Ordering a lighter appetizer is a great choice! They come out fast and can help if your feeling ravished.  Try to take some of your entree to go in a doggy bag. Most entrees are huge portions, and breaking it up into 2 meals is a great healthy option!!

While ordering...
-Try to steer clear of dishes with words like bisque, buttered, scalloped, creamy, tempura, fried, smothered, cream sauce, au gratin, deep fried, breaded

-Better options are grilled, sautéed, broiled, steamed, au jus, vinaigrette, poached, and baked.

Remember the customer is always right, restaurants will make substutions to cater to your needs. So, making substitutions is a great option.

Apps for your phone such as yumpower or the calorieking can help you navigate through some healthy and not so healthy options. Both apps are free, remember being healthy just takes a little bit of extra time and with making daily healthy choices you set yourself up for success in the long run.

Healthy Protein Pumpkin Muffins!!!!

So, I know "pumpkin season" is long over!! But these are delish all year round and super enjoyable with a warm cup of tea for a cold windy night!! These Protein Pumpkin Fat Free Cream Cheese filled muffins are pretty healthy and just 130 calories a muffin.

1&3/4cups of oat flour (oats in blender)
1/4 c protein powder
2 tsp of baking powder
1 tsp of baking soda
2 tsp of cinnamon
1/4 tsp of nutmeg
2 eggs
1 can of pumpkin
5 packets of truvia
2 1/2 tbsp of Splenda brown sugar
1/4 c of brown sugar

Filling-
6 oz of Fat free Cream Cheese
1/2 tsp of vanilla extract
1 tbsp of Greek yogurt
4 packets of sweetener of choice (truvia)

Combine the muffin batter mixture, starting with the dry-mix it all together. I used oats for the oat flour and blended it in the blender you can use whole wheat flour as well if you wish. But make sure you remeasure the oats after you have blended them! Then stir in the wet ingredients.

For the filling just combine all the ingredients in a separate bowl.

Preheat oven to 350
Fill a cupcake pan, each only 1/3-1/2 of the way full then spoon a dollop of the cream cheese mixture on top of that, then even out more muffin batter on top of the cream cheese(covering the it completely.) Should make about 10-12 muffins.
Bake for 20 mins!!!

New down the aisle!!

Starbucks launched Veranda blend to their Natural Fusions Coffee line, avaliable in Mocha, Vanilla, and Caramel.

Navitas Naturals now has established their Organic Goldenberry Powder, from a golden orange super fruit!Containing many vitamins- A & C, as well as bioflavonoids and beta carotene. Great for adding in shakes, smoothies, oatmeal. Its a good source of protein and fiber

Lean Cuisine Salad Additions- Asian style, Cranberry & Chicken, Southwest Style, & Bistro Chicken Salad, all you have to do is add your own Spinach or lettuce mixture.



From the Makers of Celestial Seasonings..Comes Energy & Sleep aid SHOTS!

Enerji shots in flavors of Berry,Citrus, and Pomegranate xtreme, each containing B vitamins, and caffiene & ginseng.

Sleepytime Snooz Natural Sleep Aid offered in Lemon Ginger, Peach, & Berry, all natural and containing melatonin and valerian.

Snack THIN!!

Thin cakes!! Suzie's whole grain thin cakes are awesome! Perfect for snacks..They're all naturally puffed in either-
Corn,quinoa,&Sesame
Brown rice
Lightly salted corn
Spelt & flaxseed
Only 38 calories per serving! & no artificial ingredients. YUM

Hey Guys!!! So I hope you are all ringing in the New Year right so far!! Here's the link where I was featured in Glamour Magazine online to help kick your New Years off right!!  These are a series of 4 workouts that you can do at home.
http://www.glamour.com/health-fitness/2013/01/glamour-one-month-slim-down-plan#slide=1

The 21 Day Challenge

Ringing in the new year and the new you...

If your planning on making a New Years Resolution like many people do, coming into the New Year you need to take a few steps to ensure you are going to stay on track. First, you need to make realistic goals.  I think it's hard to stick to goals that are unrealistic and over the top. You may not feel like your goal is unrealistic but take a look at the smaller scale. Making attainable goals will seal the deal, and make sure you stick to one goal at a time.  Bringing on to many goals at one time is a sure way to set yourself up for failure.  You need to be able to build your willpower and setting up one small goal that will eventually lead to success in the over all larger goals.

You have to first be ready to change! Just like admitting your wrong, you first have to except it and move forward from there. Once you have excepted the change, you need to fully commit to the change. Like dieting for a show, it's just something that I've excepted- during that block of time before the shows (prep) I know that I can't have ____ to eat, and i follow a show prep,it's just something that I've excepted and I will live with it and move on. It's no big deal, there will be later maybe after a show or even later in life where I can eat that _____ but I know to reach my goals that I can't just keep giving in to temptations at every corner. Sure I have slip ups, everyone does while trying to achieve goals; but the most important thing is that you don't let it get you down, and stand in your way. You have to take action in sticking to and achieving your goals, so moving onto the next phase...TAKING ACTION. While in action on the steps towards success you need to ensure that you are going to stay on climbing up maybe set up small rewards for yourself every time you reach a goal or say no to a high risk situation that could steer you off your path.

Look at what you do daily, almost everything that you do daily is some form or another out of habit. A habit is a repeated behavior that we pretty much subconsciously do. They are part of your routine and they help form repetitive behavior  Most of us have routines that we just do, so make it a point to keep up with this goal. All it's going to take is 21 days. So, it takes 21 days to form a habit or break one. Once you start with your change, just keep up and be persistant. To be successful in reaching your goals you need to believe in yourself though.  You need to know that you are able to meet your goals. So trusting in yourself is vital.

Surround yourself with people that will enable you to reach your goals.  Birds of a feather flock together.  Surrounding yourself with people that have positive energy and the same beliefs will help you tremendously. Knowing yourself is critical. Journaling is a great way to learn about yourself.  You aren't fooling anyone especially yourself when you journal.

So take the 21 day Challenge this New Years because starting off the new year with new goals and challenges is necessary for your health.
Xoxo
Jamie

New Finds...

Dunkin Donuts Seasonal Flavors!! The Holiday flavors are back! Gingerbread Cookie, Mocha Mint, Pumpkin Spice



Go Veggie- Dairy Free Cheese shreds! Casein, soy and gluten free!!

Balance Bar- 3 NEW Flavors- Dark Chocolate Peanut, Dark Chocolate Crunch, Dark Chocolate Coconut. Gluten Free, Kosher, and high in Protein!!

Greek 100 yogurt!! By yoplait- In Peach, Mixed Berry, Vanilla, Black Cherry, Strawberry, Key Lime. Only 100 calories per container!!

WAH!!!!! I'm so excited! I can't contain it....I know that these are rolls...But a much better option than a refined white roll/bun...Each serving contains at least 8 grams of whole grain!!! TRY THEM!!!

So Sweet

I'm sure all of you have a sweet tooth in some form.  Table sugar is obviously something that you want to skip. There are so many sweeteners on the market right now so I figured I would break down the latest for you...

So, a while back for 'New down the isle' I posted that there was Nectresse (A monk fruit sweetener) By Splenda.
Monk Fruit is an ancient Chinese fruit that is commonly used in Asia to combat obesity and fight against diabetes. Recently there have been alot of new sweeteners on the market and monk fruit is one of them. Monk fruit is like Stevia (Reb stevia plant) which is in a lot of sweeteners like Truvia and PureVia. Monk fruit along with stevia is waaaay sweeter than table sugar, about 300 times; so you don't have to use as much.
Monk fruit contains fructose and glucose. Monk Fruit is no calories, but contains 1.2g of carbs per gram.
It starts as the fruit ,then during the process the is soaked and dried it out and the sweet juice is extracted.
Stevia comes from a plant leaf, and the leaves are steeped, and the sweet is extracted and blened with crystals. Both sweeteners are found in nature, and both contain Erythritol, a natural sugar alcohol. They have similar sweetness to them, but have very different tastes. Stevia and Monk Fruit are great options for your sweet teeth :D

Stay stimulated throughout the Holidays

Staying stimulated throughout this holiday season is very important. Your goals shouldn't take time off for the holiday season even if you are. Making sure you're keeping up with your goals is necessary for reaching them. Through all of the hustle and bustle of the holiday season you should take time out for your health. On average people gain 1-1.5 pounds over the holiday season, that might not seem like a lot but added up throughout the years and you could have some serious weight gain. Take steps to stay healthy through this holiday season.

First, decide to commit to keeping/changing to a healthy lifestyle for the holiday season. If you aren't saying yes to this then unfortunately gaining success in this is obviously not going to happen. You have to want it.

-Stay motivated!!!
Setting smaller goals through this season should be the best way to stay on track. Believe in change and believe that you can stick to your goals, and still have fun. Giving yourself an early gift could help you stay on track..maybe pick up that new pair of workout shorts you eyeballed while christmas shopping for a jolt of gym motivation. Taking that me time out of your holiday rush to focus on your goals for the holiday season and the upcoming new year is important.

-Say YES!!
Saying yes to holiday parties and get togethers but keeping everything in moderation. Watch your portions.
Make a plan to eat healthy during the week but allow yourself to enjoy a cheat meal and indulge on a few picks at holiday parties without going overboard. Diet is very important but let's be real this time only comes once a year, I'm definitely no stranger to partying,eating and having a good time but just try to be modest with a substitution and alternative mentality.

Options for subbing out certain ingredients to make your holiday dishes healthier...
Oil for applesauce
White flour for wheat/oat/buckwheat
Sour cream for fat free Greek yogurt
Cheese for low fat or fat free cheese
Crutons in salad for Nuts
White pasta for whole Wheat or Spaghetti Squash
Baking Butter for Puree Avocado

-Get IT out there!!
Keeping your goals insight for everyone to see. Let everyone know that your sticking to your diet and allowing yourself x amount of cheats or inviting them for a little bit of workout company. Keeping winter play in your workout agenda. Sledding, ice skating, snowboarding, and skiing are all great workouts and also a lot of wintertime fun. Keeping it interesting and fun is great for trying to keep your activity levels up.

Staying active towards your accomplishments should be your present to yourself this holiday season. To help stay stimulated try to give the gift of health to everyone on your list in some form!!


Have a Healthy & Happy Holiday!!!
xoxo Jamie

Change, Change, Change!!!

After years of competing I sat down and just looked at pictures from my very first show all the way up until this last show. WOW, I made such a transformation and have come SO far. I've come so far in my training, posing, diet, stage presence, and even show prep- what to do what not to do...everything! It's really really great to document things because we forget. It's awesome proof to see it with our own eyes. Seeing your progress in black and white really can be a straight blatant testimony to your accomplishments. Throughout the journey you don't realize your progress. You definitely often forget all of the positive things that you have done and achieved. It often seems way easier to recall negative events that have happened and frustrating setbacks. It's easy to focus on the negative things. So, it's great to REFLECT back on all of your accomplishments in life and what it took to get there. Mastering all of those small goals one by one is essential for climbing to the top. You don't realize while mastering all of those smaller goals, how much you have really accomplished by the end of it all. So, reflecting on all of the positive outcomes that have gotten you to where you are today is critical for advancement. There's a plan for everyone in life, so follow your instincts and always stay positive. 


Here's a look back haha...


In Fall 2009

Spring 2010















Fall 2010

Fall 2011

Spring 2012

Spring 2012

Fall 2012

Knowing that I can get even better from here is so amazing and exhilarating. It pushes me even harder to be the best that I can be, there is always room for improvement. Moving forward and working on my weaknesses is the next step to advancement in this journey. Figuring out what shows I will be competing in for the 2013 season soon is necessary too. Using all of these as a tool for building a better me is important for my success.

Documenting your workouts and keeping a food log is a great way to kick off this new season. Taking monthly photographs of progress is a great reminder of how far you have come.  If losing weight is your goal, the scale often isn't a great tool of progress. The way your clothing fits and the size/circumference is really a greater tracking tool. So photographs are better, just remember to try to keep everything else around you a constant- like the lighting, and where the picture is taken. Winter is very hard I feel like for tackling fitness goals, but keeping yourself stimulated through the holidays is important. Don't fall off the bandwagon. Remember failure is not an option and keeping track of your health is one of the best things you can do.  So, not only will documentation be important for that but also for the future so that way you know how your body responds to certain foods/training. Stay positive!!!