 Lets face it, who has time to prepare lunch everyday and to make dinner for the family every evening while working full time? Then on top of that, time to get a workout in? I know what you are all thinking "I SURE DO NOT"! No worries, I have you covered with a simple "East-to Make" Tuna Salad packed with protein, healthy omega-3 fatty acids and low in fat; even the kids will like it! Tuna is such a great go-to choice when it comes to a healthy lunch choice, when you are counting calories or on a strict training diet. When purchasing canned Tuna, you want to make sure to get Solid White Tuna or Albacore that is in water NOT oils and if possible No Salt Added (low in Sodium).
INGREDIENTS:
2 Cans of Solid White Tuna/Albacore (15g of Protein Each)
1/2 Cup Quinoa Cooked (12g of Protein)
1 Cup Non-Fat Greek Yogurt (22g of Protein)
4 Stalks of Celery Chopped
1/2 White Onion Chopped
1 Can of Pinto Beans Drained (18 g of Protein)
Mustard
Spices (To Taste)
DIRECTIONS:
Mix all ingredients together. Serve or Refrigerate. Enjoy!
 I must say, I absolutely LOVE when my mom comes to visit! My mom is so creative when it comes to cooking, she is always making me new dishes! Today she whipped up a delicious Lentil, Spinach and Bok Choy Stir Fry full of flavor. This dish is vegetarian or you can add protein like chicken/fish as desired. I decided to saute two chicken breast (diced) in olive and spices. Enjoy!
INGREDIENTS:
3/4 Cup Lentils (dry, uncooked)
2 Cups Baby Spinach
3 Stems Baby Bok Choy (remove stems and slice in half)
1/2 White Onion (chopped)
2 Garlic Cloves (chopped)
1 Package Uncle Ben's Cooked Long Grain Rice & Wild Rice
1Tsp Cumin
1 Tsp Coriander
1 Tsp Cinnamon
1/4 Cup Golden Raisins
Vegetable Broth (optional, as needed)
DIRECTIONS:
1. Fill sauce pan 1/2 full with water add Lentils, bring to a slow boil and cook for 4-5 minutes.
2. In a 10-12 inch skillet, saute onion and garlic in 2 tsp of olive oil for 2 minutes or onion is translucent. Add Spinach and Bok Choy, cook on low/med heat for 5 minutes (stirring occasionally).
3. Sir in cooked Lentils and Rice to mixture. Add Cumin and Coriander. At this point you may add vegetable broth if desired for flavor. Cover and cook on low/med heat for 10 minutes. Make sure there is enough moisture in pan at all times (water can be added as needed).
4. Stir in Raisins and Cinnamon. Turn off heat and let stand for 15 minutes covered before serving.
 I woke up this morning sore from the intense leg workout I put myself through yesterday, so I decided to skip my usual am workout. Instead I decided to get creative for breakfast. I found this recipe on a fellow fitness trainers Facebook Fanpage and thought I must give it a try! This Egg Whites Pancake stuffed with Cottage Cheese is easy to make, full of protein, and quick so you can get your day started right! I decided to add half of a grapefruit to as well. Grapefruits are low on the glycemic index, low in calories, good source of dietary fiber, rich in vitamin A, vitamin C, beta-carotene, and lycopene. INGREDIENTS:4-5 Egg Whites (1/2 Cup)1/4 Cup Unsweetened Almond Milk2 Tbsp Wheat Germ1/2 Cup Cottage CheeseDIRECTIONS:Combine egg whites, almond milk, and wheat germ in a bowl, whisk together. Pour mixture into small pan (Use Pam Spray if needed). Cook on medium heat for 4-6 minutes (like a pancake) then flip over and cook for another 2 minutes or until done. Fill with cottage cheese seasoned with a pinch of pepper. Enjoy!NUTRITIONAL FACTS:198 Calories2 grams of Healthy Fats13 grams of Carbs32 grams of Protein
 Want to have a healthy but yummy breakfast that doesn't take long to make? Try these Egg Whites and Oatmeal Pancakes. Easy to make, full of protein, and quick so you can get your day started right!!
INGREDIENTS:
6-8 Egg Whites
3/4 Cup Rolled Oats
1/2 Teaspoon Cinnamon
1/2 Teaspoon Organic Vanilla Extract
1 Scoop Vanilla Protein Powder (Optional)
DRIECTIONS:
Add ALL ingredients to blender, blend on low for 15 seconds.
Pour mixture into small pan (Use Pam Spray if needed)
Cook on medium heat for 5 minutes or until bubble form on top and start to pop to form open holes. Flip over, cook another 3 minutes.
Makes 1 Pancake. Top with Organic Agave Nectar. Enjoy!!
 The Holiday Season is all about indulging in Sweet Treats! Every Christmas my Aunt would make these yummy Reese's Peanut Butter Cookies, so due to the high request for the recipe here it is. Enjoy!
INGREDIENTS:
½ cup Butter
½ cup Sugar
½ cup Brown Sugar
1 Egg, beaten
1 tablespoon hot water
½ cup Peanut Butter (creamy)
1 ¼ cups Flour ( I substitute Soy Flour - Gluten Free)
½ teaspoon Baking Soda
¼ teaspoon Salt
1 Bag of Reese's Peanut Butter Cups Miniatures
DIRECTIONS:
Cream the butter and sugars with electric mixer. Add egg, hot water, and peanut butter. Sift together flour, soda, and salt. Gradually add dry ingredients to creamed mixture. Roll mixture into 1 inch balls and place in mini muffin cups (paper). Bake 10-12 minutes at 375 Degrees. Remove from oven and push Reese’s Peanut Butter Cup (remove wrapping first) into center of warm cookie muffin. Let cool and remove from muffin pan. Enjoy!
 Something the whole family can enjoy for dinner, Get Fit Stir Fry Salad. Easy preparation and cooking time.
Ingredients:
Onion
Broccoli
Olive Oil
Brown Rice
Black Beans
Romaine Lettuce
Directions:
Chop onion and broccoli. Add olive oil to frying pan, heat on medium. Add broccoli, onion and spices of your choice. Cook for 5 minutes or until onion turns translucent. Add brown rice and black beans. Continue cooking for 10 minutes on medium heat, stirring occasionally.
Add Stir-Fry to bed of chopped romaine lettuce. Top with your favorite protein like grilled chicken or shrimp. Enjoy!
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by Kerrie Stevenson, MET-RxWe are inundated with scores of supplements and plans suggesting when and how much to eat. Remember that food provides direct and vital nutrients to your body. Energy keeps us active and provides power to complete our daily activities. Without energy, our bodies are like cars without gas, plants without oxygen or the Earth without Sun. No matter what activities we endure throughout the day, we all need good sources of energy to keep us going. Energy fuels our tank. Our main source of energy is food. Breakfast is the meal that sets you up for the day. It replenishes your body's energy supply after a night's fast and provides the energy needed to stay physically and mentally alert. Breakfast enhances learning and physical performance. Without breakfast, your body runs on empty. Studies have shown that kids who eat breakfast concentrate better, are more creative and behave better - this applies to adults as well.
IRON:
Iron-deficiency anemia is one of the most common nutritional deficiencies in North America. Iron is essential for producing hemoglobin, the main component of red blood cells. Hemoglobin carries oxygen to your body's cells, where it is used to produce energy and perform essential metabolic functions. If your iron stores are low, your red blood cells can't supply as much oxygen to the cells. The consequences of iron deficiency are fatigue, low energy and difficulty concentrating. The best food sources are red meats, organ meats, iron-fortified cereal products and whole-grain or enriched breads, dried fruits, green leafy vegetables, beans, nuts and seeds, and blackstrap molasses.
CARBS:
Carbohydrates found in breads, grains, cereals, fruits, vegetables and sweets are digested and end up as the simple sugars glucose and fructose. These carbs provide fuel for your brain, muscles and other body tissues. Complex carbohydrates in whole-grain breads and cereals, lentils, legumes and other starchy vegetables are the fuel of choice since they are digested gradually and serve as a steady fuel supply for body and brain. In addition, they provide many important vitamins, minerals and plant chemicals to keep your body well-nourished. Foods do the body good!
Here is a list of energy foods that can easily be integrated into your daily diet. High-energy foods supply your body with the additional energy needed to get through the day.
 Apples provide the necessary fiber to maintain a healthy bowel, while apple pectin, retrieved from the apple's peel, supports overall wellness. The natural fiber in apple pectin promotes intestinal health. Supplement with apple pectin to help cleanse and regulate digestion.
 Apricots have been traditionally used as an aphrodisiac. Apricots contain B vitamins, which may contribute to their traditional benefits.
 Bananas contain a good amount of fiber. Fiber helps get rid of toxic substances contained in our bodies. The banana helps reject impurities and provides potassium. Potassium helps maintain normal muscle function and aids the nervous system
 Cheese contains calcium, which is essential for bone health. Calcium is also involved in muscle and nerve function.
 Eggplants are ideal to eat about one hour before your daily sports activity. Antioxidants provided by eggplants help fight exercise-induced free radicals. This vegetable also contains carotenoids, which aid in overall wellness.
Grapefruit is known to support overall health. A wonderful energy food, grapefruits are also popular with dieters, while providing high energy.
Green Tea is full of polyphenols, which keep the body strong and energized. Green Tea also supports breast health.
Orange juice provides extra energy along with a complete series of vitamins. Vitamin C can support your immune system for overall health and vitality. But, too much Vitamin C can be acidic to your body, so drink these juices in moderation. Oranges are also beneficial during times of seasonal change.
 Tuna fish is great for people with low intakes of Vitamin B-12, which is needed for red blood cell production. Tuna is rich in Omega 3, a substance that helps both body and mind. The protein in tuna also supports lean muscle, so don't avoid it if you are performing regular sports activities.
Yogurt is full of B vitamins, which help your body convert other nutrients into energy. However, you should choose low-fat or non-fat varieties. Mix yogurt with nuts for a healthy energy snack. Probiotics in yogurt can also support immune health. Probiotics support your digestive health and wellness. Get the most out of any balanced nutrition plan with Probiotics.
In addition, kidney beans, lentils, baked beans and many others also provide great sources of energy for your body. Sunflower and pumpkin seeds are a great source of energy as well. So there you have it, an easy-to-follow list of foods that can help your body be more energetic throughout the day. If you incorporate regular physical activity into your daily routine, adding an extra intake of energy foods to your diet is essential. If you're always on the go, you need to maximize your intake of energy foods, keeping your fat intake under control. Enjoy!
SOURCE: BODYBUILDING.COM
 Who doesn't love chocolate or better yet brownies? Living a healthy lifestyle through diet and fitness is a must, but we all need a little sweet treat from time to time. As you may have caught on from reading my blog, I love to bake from scratch. I am also a chocoholic! Ghirardelli Chocolate is by far one of my favorites, so when I found their Sweet Ground Chocolate and Cocoa I was in heaven. Perfect for baking brownies or just a cup of hot chocolate. As usual, I have put a healthy spin to the recipe. Enjoy! Ingredients:2 eggs (1/2 Cup Egg Whites) 3/4 Cup of Sugar 1 tsp. Vanilla Extract 1/2 cup Butter, melted 3/4 cup Ghirardelli Sweet Ground Chocolate and Cocoa Powder 2/3 cup All-Purpose Flour (Soy Flour for Gluten Free) 1/4 tsp. Baking Powder 1/4 tsp. Salt 1 Cup Walnut (Optional) ½ Cup Chocolate Chips (Optional) Directions: Preheat oven to 350 degrees. Using a spoon, stir the eggs with the sugar; add the vanilla and stir in the butter. Sift chocolate powder with the flour, baking powder and salt. Stir flour mixture into the egg mixture. Add the nuts (if using) and chocolate chips. Spread in a greased 8 inch square pan. Bake 20-25 minutes. Let cool completely. Enjoy! Baking Tips: Line your pan with well-greased or Reynolds “Release” foil or parchment paper. This will allow you to lift your brownies right out of the pan. Less of a mess, easy and ready to serve! Use a mini muffin pan to make small brownie bits. Perfect for the kids, parties, to take to the office and more.
 Just in time for dinner!! Check out this delicious Fennel-Crusted Salmon dish our Facebook Fan Sarah shared with us. This looks delicious and is easy to make. Ingredients: • 5 teaspoons extra-virgin olive oil, divided • 1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds • 2 15-ounce cans white beans, rinsed • 2 medium tomatoes, diced • 1/3 cup white wine • 1 tablespoon Dijon mustard • 1/2 teaspoon freshly ground pepper, divided • 1 tablespoon fennel seeds • 1 pound salmon fillet, skin removed (see Tip), cut into 2 portions Preparation: 1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm. 2. Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon. 3. Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve salmon on top of the warm bean mixture. Tip:To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Nutritional Facts per Serving:306 Calories 13 Gram Fat (2 g sat , 6 g mono) 45 MG Cholesterol 29 Grams Carbohydrates 0 Grams added Sugars 25 Grams Protein 9 Grams Fiber 467 MG Sodium 1019 MG Potassium Source: Eating Well
 Who doesn't love cornbread? Putting a "healthy spin" on cornbread with this yummy Gluten-Free Broccoli Cornbread recipe I found in a Muscle & Fitness Hers magazine years ago. Broccoli provides an array of health benefits. Broccoli is loaded with beta-carotene. folic acid, fiber, vitamin A and C, all said to be cancer fighting nutrients. Broccoli is especially promising for reducing the risk of breast cancer.
You can pair this delicious and healthy Broccoli Cornbread with your favorite soup and chili on a cold winter day, or just enjoy by itself as a snack. The recipe is simple and the prep time is quick enough that my boyfriend's 5 year old basically did all the work for the one we cooked for dinner this evening.
~ GLUTEN-FREE BROCCOLI CORNBREAD ~
Ingredients:
2/3 Cup Soy Flour
2/3 Cup Yellow Cornmeal
1/2 TSP Salt
2 Tsp Baking Powder
4 Tbsp Sugar
1/2 Cup Egg Substitute or Egg Whites
2/3 Cups Fat-Free Cottage Cheese
1 Medium Onion Finely Chopped
1/2 Cups Olive Oil
7oz Fresh Chopped Broccoli
1/2 Red Bell Pepper Chopped
Directions:
Heat oven to 400 Degrees. Mix all ingredients in a large bowl except broccoli and red peppers. Stir well. Fold broccoli into batter mix. Spray a loaf pan with nonstick cooking spray. Pour batter into loaf pan, top off with chopped red bell pepper. Bake for 40-50 minutes. Let cool for 10 mins before serving. Store in refrigerator. Makes 12 Servings. Enjoy!
Nutritional Facts per Serving:
131 Calories
4 Grams of Protein
18 Grams of Carbohydrates
5 Grams of Fat
1.5 Grams of Fiber
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