LOW CARB LASAGNA-PASTA FREE
Beef layer and toppings:
-1 pound ground beef- you can make this vegetarian if you prefer
-1 cup spinach
-1 cup of pasta sauce
-1 small zucchini
-¼ cup sliced mushrooms
-Slices of pepperoni for top
Cauliflower rice layer:
-1 bag riced cauliflower
-¼ cup parmesan
-1 tsp italian seasoning
-½ tsp garlic powder
-¾ cup ricotta
¼ cup parmesan or shredded mozzarella
1. Preheat oven to 350 degrees. In a large skillet, brown your ground beef and set aside.
2. Cook the riced cauliflower and squeeze out moisture. I love using a “nut bag”. It works wonders!
3. Slice your zucchini and place on baking sheet. Bake for about 10 minutes.
4. In a mixing bowl, combine ricotta, egg, and cheese.
5. In a separate bowl, stir together cauliflower rice, egg, seasonings and cheese.
Place that mixture in a 8×8 lined or sprayed baking dish. Press into dish and bake
For 15 minutes.
6. Layer the beef on top of the rice layer, then pasta sauce, spinach, mushrooms, ricotta layer, and zucchini. Top with pepperoni and cheese if you wish.
7. Bake another 10-12 minutes.
BREAD WITH ALMOND & COCONUT FLOUR
I’ll admit I do crave bread on occasion. This is a low carb version that you is great toasted or even to make french toast with! It is a letter denser because it’s made with almond flour.
-1 ½ cups of almond flour
-4 tablespoons of coconut flour
-2 tablespoons of ground flaxseed
-1 tsp baking soda
-1 tsp apple cider vinegar
-5 eggs- or 6 eggs if you omit the flaxseed
-2 tablespoons of coconut oil-softened
-4 tablespoons of butter- softened
1. Preheat oven to 350 degrees. Line a loaf pan with parchment paper or spray. In a large mixing bowl, beat eggs for about 3 minutes
2. Add butter, coconut oil, and apple cider vinegar
3. Add flours, flaxseed and baking soda to the mixture. Combine until mixed well.
HOW PILATES HAS HELPED MY CLIENT’S GOLF GAME!
Even though it’s not quite golf weather, now is the time to start thinking about how you can increase the distance in your swing, prevent injury, increase stability & flexibility and improve your overall game!
Golfers actually put a lot of strain on their bodies, torquing it and repeating the same essential movement’s. As a result, some muscles become overused and others weaken, causing pain and imbalance.
Over the past few years I have trained a bunch of clients who love their golf! I wanted to share some feedback and a couple reasons how Pilates, particularly the reformer has helped them and how it can help you.
1. Shots in golf are taken from the center of the body, the core. These are the muscles that Pilates specifically focuses on. Core muscles include the trunk, shoulder girdle, and pelvis or hips. Core strength improves hip & trunk rotation, range of motion in the shoulders and back, stability, and flexibility. All in which are needed for a more powerful and accurate swing.
2. Position of the spine is also so important. It stimulates the reduction of lower back tension. Good posture eases other portions of the body such as the shoulders and wrists.
I have had such great feedback, not only from golfers, but other clients that have seen a huge improvement in their posture, more relaxed shoulder & neck muscles, and ease with trunk rotation. Working those deep abdominal muscles and being stretched are 2 major benefits of Pilates.
Many professionals like Tiger Woods and Annika Sorenstam have turned to Pilates training sessions to improve their performance.
WHY TRIM TEA FOR ME?
So I normally do not promote or sell any products. My belief, primarily for weight loss is changing habits, eating better & less, and of course exercising. I lost over 100 pounds by doing exactly those things! I never had surgery, or took any pills, etc. I did it all “naturally”. I’ve never sold any weight loss products because I do not believe in them. I do take some supplements and vitamins, mostly because of my rheumatoid arthritis and Raynaud’s.
With that being said, I have been drinking this Trim Tea, it’s only 2 ingredients and the studies have shown great results for not only weight loss, but lowering blood sugar & cholesterol levels, helps curb your appetite and supports cardiovascular health.
I would also never recommend a product that I haven’t tried myself. I have been drinking a cup of tea first thing in the morning, since I typically start clients at 7am. This helps suppress my appetite before I get a chance to eat breakfast. I still believe you need to eat a healthy diet, control your portions, and keep moving your body. I like this as a supplement to my normal diet but nothing is a miracle worker.
CHOCOLATE PEANUT BUTTER PROTEIN BALLS
I like these with coconut flakes as well.
-1 cup of peanut butter or almond butter
-½ cup almond flour
-2 tablespoons of chia seeds & 1 tablespoon of ground flax seed-soaked in water
-2 tsp vanilla
-1 tsp cinnamon
-1 tsp almond extract- can omit this but i like the flavor
-1-2 scoops of chocolate protein powder
-3 tablespoons of softened coconut oil
-½ mashed banana-optional
-Almond milk to thin if necessary
1. Soak the chia and flaxseeds in 6 tablespoons of water and let it sit for about 20-30 minutes.
2. Combine the remainder of the ingredients and add the chia and flaxseed mixture.
3. Add a little almond milk to thin if needed. Place in fridge so the dough is easier to roll into balls.
4. Remove the dough and and roll into 1 inch balls and store in fridge.
BANANA BREAD- WITH ALMOND FLOUR AND AVOCADO
I love this bread, the avocado makes it super moist and has some good fat too! The almond flour makes it low carb, and I use minimal sweetener since it has the banana.
-1- ½ cups of almond flour
-1 tsp baking powder
-¼ tsp baking soda
-2 tsp cinnamon
-1 large ripe banana
-3 tablespoons coconut oil-softened
-3 tablespoons of butter- softened or you can double the oil
-2 tsp vanilla
-1 tsp almond extract
-3 tablespoons of honey or 1 scoop of vanilla protein powder
-2 large eggs
-Chopped nuts or mini chocolate chips-optional
-1 tablespoon of PB2 – optional but I added it
- Preheat oven to 350 degrees. Line a loaf pan with parchment paper or spray it.
- In a mixing bowl, combine flour, baking powder, baking soda, & cinnamon. Also protein powder if you decide to use it.
3. Mix together the banana and avocado, add the coconut oil and butter, vanilla, almond extract, egg and honey if you are using that.
4. Add the avocado mixture to the flour mixture and stir until combined.
5. Spread the batter in the loaf pan. Bake about 45-50 minutes or until toothpick comes out clean.
Lately I have been asked what I eat during the day, primarily for breakfast. So I thought I would share a couple of ideas and why I eat what I do.
Clients ask me all the time what they should eat for breakfast. I know for many time is an issue, it’s hard to prepare or they want to grab something and go. Oddly enough I don’t eat “breakfast food” in the morning. Don’t get me wrong, everyone enjoys pancakes, french toast, bagels, muffins, and a donut once in a while. Notice the pattern of high carb-high sugar foods to start the day no less. These foods raise your blood sugar and then you have that crash which causes you to be tired and hungry shortly after.
I typically incorporate protein and some good fat. I always start my morning at the studio with Trim Tea, on an empty stomach. It suppresses my appetite until I get a chance to eat.
A typical morning meal could be:
-salmon or tuna with cabbage or coleslaw
-sauteed veggies (mushrooms, broccoli,etc)
-cottage cheese with pineapple salsa,
-Protein shake- unsweetened almond milk, BOB MILLS protein powder ( chocolate is my favorite), tsp of vanilla and cinnamon, PB 2 or almond butter chunk of frozen avocado.
I try to stay away from eggs in the morning since they tend to make me tired sometimes. However,eggs,veggies, and a little cheese are a great option!
So fruit or no fruit? Powerful question, in my opinion I only eat it once in a while, when I do I stick to berries ( low in sugar). Bottom line is most fruit is full of sugar, so it raises your blood sugar and doesn’t really keep you full since most fruit only contains 3-4 grams of fiber and it is low in protein and fiber. I feel it is better for me to consume more veggies and protein sources.
Lunch and dinner:
-Salads with protein, mosty chicken or fish. Cobb salads are my favorite, organic bacon, chicken, salsa, avocado, crumbled blue cheese and a hard boiled egg
-Soups or leftovers
-Mostly protein & veggie based- spaghetti squash, spiralized zucchini, lots of riced cauliflower ,ground chicken or grass fed beef.
-Popcorn, KIND bars ( 5 grams of sugar or less)
-Almond butter or peanut butter with celery
-Almonds or mixed nuts
-Cut up veggies with salsa
-Rolled up organic deli meat, sometimes with cheese
I also love to bake! I only bake with almond flour & mostly use protein powder as a sweetener.
TOUGH LOVE: CHANGE WILL HAPPEN-WHY IT’S UP TO YOU IF IT’S POSITIVE OR NEGATIVE
The bottom line either you want to make changes or you don’t. If you keep doing what you’re doing, you will keep getting the same results. Let’s face it, age is a huge factor for weight loss, as we get older it becomes more difficult to maintain or lose weight. For some of you watching what you ate never used to be an issue-until now. You probably can’t eat like you did before to AND you need to move more!
You’ve tried everything
Nothing has worked in the past
What you can do for sustainable changes:
- NO QUICK FIXES- habits need to be life long, which often means getting rid of old habits that you’ve had for many, many years! My suggestion is to start with one at a time, choosing the most important one first. It takes time.
2. ALWAYS KNOW YOU HAVE FULL CONTROL-you make choices everyday, what to eat, if and when you will exercise. Nobody can make these decisions for you, except for you.
3. MAKE SACRIFICES– nobody said it was going to be easy. On top of choosing what to eat, you must choose what not to eat. It takes a little discipline if you want results.
4. GET OUT OF YOUR COMFORT ZONE- of course it’s easier to just keep doing what you’re doing. A lot of people don’t like to change. This may entail planning, spending more time shopping or preparing, and /or getting up earlier to fit in some exercise.
5. HOW BADLY TO YOU WANT IT?- we are faced with that decision, do you want to see the number on the scale go down or fit into a different size…OR do you want ice cream on friday night, the donut in the breakroom, 2 slices of pizza instead of one,etc. You get it!
6. LEARN YOUR LESSON- many times I have clients tell me what they ate during the week but are disappointed when they aren’t seeing results. You know if you are on track or indulging a little extra. Learn from your mistakes, you will make them but they will make you better & stronger!
7. MAKE TIME FOR EXERCISE- honestly I could go on and on about the importance of exercise besides assisting in weight loss. It improves mood, lowers blood pressure, lowers blood sugars, helps you sleep better, decreases hot flashes, and increases flexibility. There are so many of you out there that don’t move nearly enough. Stop making excuses.
BEEF, MUSHROOM AND RICOTTA STUFFED PEPPERS
-4-5 hot peppers
-1 pound of grass fed beef ( you can use ground turkey or chicken as well)
-1 cup chopped or sliced mushrooms
-1 cup of ricotta
-1 can of rotel or diced tomatoes
-2 tsp of garlic or garlic powder
-3 zucchini, spiralized
- Preheat your oven to 350 degrees. Slice the top off each pepper lengthwise. I made 4 of them and chopped the extra one to put into the mixture.
2. In a pan, brown your beef and add garlic/garlic powder. Stir in mushrooms, ricotta, & rotel. Simmer for a few minutes.
3. Place your peppers in a baking dish. Scoop mixture into each pepper. Bake for 15 minutes.
4. You can sprinkle some parmesan or cheese on top before baking if you wish.
5. Spiralize your zucchini and cook it in same pan you browned your beef for about 5-6 minutes,until soft. Transfer zucchini into a 9×13 baking dish. Place the remainder of the beef mixture over your spiralized zucchini and bake for 15 minutes.