Fab Fit Squad

Yes cabbage, I remember as kid my grandmother, affectionately referred to as Granny use to make red cabbage slaw and braised red cabbage all the time. It took me a while to reconnect with this veggie, but now that I have I love it. Here is a twist on a her recipe.

Braised Cabbage

• 1/2 head green cabbage
• 1/2 head red cabbage
• 2 T mustard (Dijon or Grey Poupon)
• 1/2 c chicken broth
• 1/4 c balsamic vinegar
• 1/4 t nutmeg

Simmer in a pot for 40 minutes. Stirring occasionally.

I know what you are thinking you should only eat cabbage on St. Patrick’s day or only if you are Irish, but cabbage has a lot of health benefits.

1. helps fight ulcers
2. promotes women’s health by helping to metabolize estrogen
3. protection against Alzheimer’s

If you’ve done something interesting with cabbage, let me know below!

Oatmeal Parfait

• 1/3 c cooked oatmeal
• 1/2 c greek yogurt or cottage cheese
• 1/2 t honey or agave nectar
• 1/8 t pumpkin pie spice

in a separate bowl, mix 1/2 c berries (blueberries, raspberries, strawberries or a mixture)

Layer into a glass and serve. YUM YUM. This could also be a snack.

For my egg lovers give this a try

Scrambled Eggs

• 4 egg whites and 1 whole egg
• 1/4 c salsa (your choice)
• 1/4 c black beans

Scramble in a pan coated with Pam, no one likes to clean up the egg mess.

Do you have any other great breakfast ideas, share them below.

It’s tax day. I know just sent check to Uncle Sam. So let’s move onto something more cheery. Many of my clients struggle with the idea of “snacking” most people think “snacking” is a bad thing. Trust me its not. If you are working out you will need the extra fuel! To help you out here are 15 healthy snack ideas. The idea is to take any of these 2 ideas and combine them and wallah  you have a healthy snack.  Depending upon the length of your work day. You should be aiming to have anywhere between 2-3 snacks/day. If you don’t you are derailing your weight loss goals. (more…)

I hear that so many times? You are so healthy and fit what exactly do you eat? Well I eat a VARIETY of foods, lean protein, fruits, veggies and good fats (other than nuts).
I decided that each Sunday I’d sit down and give you a few ideas.

I start each week where I head my local grocery store and shop for the week. From there I head home and start cooking. Right now I’m trying a new veggie each week, I have grown BORED with your traditional veggies, so I have been OBSESSED with Brussel Sprouts. Yes, brussel sprouts.

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Okay, so we decided to have a mother’s day bbq — Easy right. Other than the stress of cleaning and cooking , I add in the stress of how do I make it as clean as possible without offending my guests. Really easy.  Here was the menu.

• Shrimp Skewers
• Flank Steak
• Boneless Chicken Breast
• Cucumber Salad substitution – 1/2 c balsamic vinegar instead of rice vinegar and no equal was used
• Egg whites with yolks removed and replaced with store bought hummus.
• Steamed Broccoli

All day I sipped on unsweetened ice tea and water.

Prior to my guest arriving I was able to seek out to the gym and get in 40 minutes of cardio. 20 min on the step mill and 20 min on the elliptical.

Most of you work in a compnay that may have multiple floors. So, instead of using the elevators try using the stairs. (Provided for security measures haven’t closed them) You will burn about calories per trip up the stairs. Hold on.. before you say SO WHAT! If you took the elevator how many calories would you burn? If you had to go up and down the stairs 5 times you would burn 100 calories! Now image if you did this everyday Monday – Friday you’d burn 500 calories in 1 work week!  Now that’s something. Try this for a week and let me know how you make out.

Raise your hands if had to grocery shop. It’s okay do, but I have gotten it down to science and can get in out of the store in 30 minutes. Yep, 30 minutes. I can go faster at a Stop and Shop that has the self scanner, wear I scan and pack my groceries while I shop only stopping at the checkout to pay. HOLLA, that is the best invention for me.

So here is how I get in and out of the store with ease.

1. Shop the perimeter — I know you’ve heard this time time and time again, but its true the freshest foods and non-processed foods are placed on the perimeter of the store
2. Make list — I keep my list on the fridge, I put down items we run out of as well as items that we are running low on, plus there always staples that I keep stocked in my fridge, before I leave for the store I run thought the staple list and highlight the items that I need.
3. Go a full stomach — another one you’ve heard, but trust me, when you shop hungry. You fall pray to the tastings that they have the store, the candy aisle looks amazing, as well as the strategically placed sale junk items
4. Buy whole grains– Whole grains keep you satisfied longer.  Now don’t be fooled it manufacturers have started to put this information on the front of the box. It’s not the front of the box the really count, you MUST look at the ingredients on the back to truly understand what’s inside.
5. It’s okay to eat frozen food — in fact when you can’t get fresh veggies or fish, frozen makes a great alternative.
6. Add some color — mix up your produce choice by adding all colors of the rainbow, this will ensure that you are getting all your nutrients.
7. Save money by buying fresh vegetables in season – when possible shop a farmer’s markets and buy local when possible
8. Packaged prepared foods are okay, but again make sure you look at the ingredients, if you need a chemistry degree to understand what’s in it put it back on the shelf.
9. Choose real foods over processed foods, again check the back of the label you want to read the back of the label does it contain more than 5 ingredients and can you pronounce the ingredients.
10. Use coupons wisely, when you need to purchase 3 of something to save a few cents, ask yourself do you really need 3 or are you sucked into deal mode.

March is National Frozen Food Month, yes its true.  I not sure if you use frozen vegetables as much as I do, but its my main source of vegetables. Primarily because I really like fresh, fresh food and I can’t guarantee that I will use fresh vegetables before they before a science experiment in my fridge. Does that sound like you?

Well in 1924 Clarence Birdseye invented the concept of frozen food, but it didn’t take off it was marketed to the masses, after World War 2 when the country was into convenience and those god awful TV dinners.

My favorite is frozen berries, I love berries and eat them every day. I put them in my oatmeal, yogurt, cottage cheese, I also enjoy them in a great post workout shake.  Here’s the recipe now hear me out, the ingredients may look a little strange but it tastes amazing.

• 1/2 avocado
• 1/2 c berries
• 1/4 c Gatorade
• 1 scoop whey protein (vanilla, strawberry or plain)
• 1/2 c ice

Blend — sorry werid, but tastes AMAZING.  Thanks Clarence for giving me frozen berries year round!

Yes, it’s an actual holiday and dates back hundreds of years.  Those crazy Europeans.  In Ireland they use to have pancake races where women would race flipping pancakes.  Back then it was called Shrove Tuesday.

OK let’s get down to what it really means PANCAKES!!! Who doesn’t love pancakes! You can go to IHOP (7am-10am) and get free pancakes with a suggested donation of any size to Children’s Miracle Network. So head on down to IHOP for some pancakes and to donate to a good cause.

Can’t make it to IHOP and want to make it your own. Try Lemon Ricotta Pancakes.

Lemon-Ricotta Pancakes
3/4 cup all-purpose flour
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1 cup (4-ounces) ricotta cheese
1 tablespoon granulated sugar
2 large eggs
2/3 cup milk
Grated peel of 1 lemon
Juice of 1 lemon
Butter for the griddle

1. In a large bowl, combine all the ingredients with a fork until blended, do not overmix.
2. Heat griddle over medium-high heat. Lightly grease griddle with butter. As soon as the butter is melted, pour pancake batter onto griddle. Cook until batter begins to bubble or pancakes are golden. Flip and finish the other side. Serve pancakes warm with pure maple syrup

Makes 10 to 12 pancakes.
Recipe by Gail Greco
Recipe provided courtesy of the American Dairy Association.

I know, I know there is this big peanut butter recall, but I love the stuff actually if there is a nut that can be whipped into smooth creamy awesomeness, then sign me up!

It’s National Peanut Brittle Day! So enjoy.

Peanut Brittle Protein Shake Recipe
Here’s a fun way to satisfy a junk food craving without sending your blood sugar sky-high with real peanut brittle. At the same time, you’ll be nourishing your body with lots of protein and healthy unsaturated fat.
Prep Time: 2 hours,
Ingredients:

* 2 scoops vanilla protein powder
* 2 tbsp sugar-free instant butterscotch pudding mix (dry)
* 1 tbsp natural peanut butter (smooth or chunky)
* 8 oz. water (or low-fat milk)
* 3-6 ice cubes

Preparation:
Add all ingredients to blender, whip, and serve. I like to use chunky peanut peanut butter and add it last so that it it stays chunky (like peanut brittle) but it tastes just as good with a smoother consistency.

Nutritional Information for added ingredients (excludes protein powder & use of milk:

Calories – 121 Carbohydrates – 7g Protein – 4g Fat – 8g Fiber – 1g

Source