Get fit, lean and sculpted!

Healthy Game Day Nachos

Another healthy game day snack…NACHOS!!

Who doesn’t love nachos, but who wants all of the calories???

Nachos

Here is a healthier, lower-calorie recipe for this all-time favorite snack:

  • 1 tablespoon olive oil
  • 1 whole yellow onion, diced
  • 2 pounds ground turkey
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 can (14.5 oz) black beans drained
  • 1/4 cup hot water
  • 1 bag BAKED tortilla chips
  • 1 cup Weight Watchers reduced fat mexican blend shredded cheese
  • 6 whole roma tomatoes, diced
  • 1 whole jalapeño, diced finely
  • 1/2 bunch cilantro leaves, chopped
  • Juice of 1 lime
  • 1/4 teaspoon salt
  • 1 whole avocado (pitted and diced)
  • Greek yogurt

In a skillet over medium-high heat, add the olive oil and half of the onion. Cook until soft then add the ground turkey. Cook the meat thoroughly. Add the chili powder, paprika, cumin, crushed red pepper, salt, pepper and beans. Add hot water and stir. Reduce the heat to low and simmer while you prepare the other ingredients.

To make the pico de gallo, combine the other half of the onion, tomato, jalapeno, cilantro, lime juice and 1/4 teaspoon of salt. Mix and set aside.

To build the nachos, place a layer of baked tortilla chips on a platter or plate. Top with a layer of the turkey/bean mixture, then add all but 1/4 cup of Weight Watchers cheese. Add another layer of chips, another layer of the turkey/bean mixture and cheese.

Microwave or bake in the oven until the cheese is melted.

Top with the diced avocado, pico de gallo and a dollop of greek yogurt in place of sour cream. Enjoy! Even though these are notcho usual fattening nachos, you must still always remember portion control!!

Healthy Substitutions:

  • Lean ground turkey substituted for ground beef
  • Black beans substituted for refried beans
  • Baked tortilla chips substituted for fried chips
  • Weight Watchers reduced fat cheese substituted for regular cheese
  • Greek yogurt substituted for sour cream
  • Specific spices substituted for taco seasoning (to control sodium content)

Recipe for protein pumpkin pancakes

Pumpkin Pancakes

Nothing says fall like cool weather and the flavors and scents of pumpkin and spice. Here is a quick and easy recipe to bring those seasonal flavors to a healthy version of a favorite breakfast dish.

Recipe

  • 1 cup of oats
  • 1/2 cup of pumpkin puree
  • 1/2 cup of cottage cheese
  • 1/2 cup of egg whites
  • 2 tbs of pumpkin pie spice
  • 1 tsp of vanilla extract
    Blend in a blender until it is the consistency of batter.  Pour onto hot griddle and cook.  Serve with either maple syrup, sugar-free syrup, pecans or your favorite topping.

Nutritional Content

  • 183 calories
  • 3g fat
  • 26g carbs
  • 4.5g dietary fiber
  • 2.3g sugar
  • 13.8g protein

Stability Ball Leg Curl

This week’s exercise of the week (EOW) targets the hamstrings, core and buttocks.

Bonus Calorie Burn! An added bonus to using a stability ball is that you burn more calories. As you balance your weight on the ball your body engages many more muscle groups to stabilize itself. Your body expends more calories performing any exercise when it engages more muscles to stabilize itself.

Starting Position Lie on the floor with your heels on top of the ball. The further the stability ball from your hips the more difficult the move becomes. Keep your arms on the floor to provide stability.

Upward Movement Lift your hips and your lower back off of the floor, keeping your weight distributed between your feet on the ball and your shoulders on the floor. Next, tighten your core muscles and roll the ball towards your body in a smooth, controlled movement by bending your knees being careful not to let your hips drop. Do not move your arms or shift your shoulders. At this point, your feet will be flat on the ball. Squeeze at the top – Once you reach the top stopping point, “squeeze” the buttocks and hamstring muscles by fully contracting them. This squeezing action should make those muscles burn!

Downward Movement Now return back to the starting position by rolling the ball away from you. This should be a slow and controlled rolling movement which keeps the muscles engaged.

This completes one leg curl. Do two to three sets of 10-12 repetitions.

Game Day Snacks

GO HOGS!Here are some game day, healthy snacks to enjoy while tailgating and watching the Razorbacks. WPS!

Turkey Burger Sliders

  • 2 pounds ground turkey
  • 1 tbs hot sauce
  • 2 tbs poultry seasoning
  • Salt and pepper
  • 1 pkg King’s Hawaiian wheat rolls
  • Spicy mustard
  • Low-fat provolone cheese
  • Favorite hamburger toppings

Avocado Hummus

  • Store bought hummus (look for one made with olive oil)
  • 1 avacado
  • In a food processor, add hummus and avocado. Serve with sliced red and green bell peppers, broccoli and carrots.

Enjoy! Go Hogs!

It doesn’t have to be so complicated!

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In a journey toward a healthy lifestyle small changes can sometimes make a big difference! Living a healthy lifestyle doesn’t have to be so complicated. Over time, these simple substitutions each day will reduce your daily calorie intake and move you closer to developing a healthy lifestyle and help you be the best you that you can be!

Substitute:

  • Grilled for fried
  • Mustard over mayonnaise
  • Vinaigrette for mayonnaise-based dressings
  • Sugar free substitutes for sugar
  • Wheat bread for white bread
  • Brown rice for white rice
  • Sweet potato for white potato
  • Veggies for french fries
  • Fruit for junk food
  • Water for soda…water water water!

And drink lots of water!!

It’s a lifestyle

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Transform yourself!

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Get the best body you can have!

Get the results you’ve been looking for

Have you tried dieting and working out only to be let down?  Do you have trouble dragging yourself to the gym?

I custom design my training programs specifically for the unique needs and goals of each and every client to lose weight and keep it off with a combination of nutrition, motivation and fitness.

Fitness Formula

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Your customized workouts and nutrition plan will ensure that you lose weight, tone muscle and sculpt your body quickly and safely.  Your customized workouts will target all the right muscle groups while simultaneously burning unwanted fat.

I help you with nutrition in between workouts to allow you to reach your goals faster. Nutrition is a big part of getting fit. Don’t ignore it!

If you have tried working out on your own and you haven’t produced the type of results you want, that’s why I’m here. Contact me today!