Tuesday, July 30, 2013

Champion Performance Recipe of the Week - Taco Bake!

YES! You can have cheesy taco casserole and still stay on plan with your goals! This clean eating casserole is a fiber powerhouse, and full of muscle building protein and energy boosting carbs. Oh - and it tastes AMAZING!!!  Serve after baking, or slice it up (after cooling) and store in individual portion sizes for quick and clean meals.

Clean Eating Taco Bake
by Chelle Stafford
makes 12 servings

Rice/Bean Mix:
1 cup sprouted bean mix, dry (this is what I use), can sub lentils or other small bean
1 cup sushi rice (see note below)
water or low-sodium broth

1 can lowfat refried black beans (or black beans, drained, rinsed and mashed)
3/4 cup shredded cheddar
1 cup diced peppers, raw (use a variety of colors if you like)
1.5 lb chicken chorizo, cooked (recipe below note - do not substitute fatty pork chorizo)
1 4oz can sliced black olives
1/4 cup chopped fresh cilantro

NOTE: Sushi Rice - Some manufacturers actually label this as Sushi rice and you can find it typically in a container on the top shelf. You can also use Calrose or Jasmine. These will result in the "sticky" rice you need to make this recipe. Brown rice will not work. The high glycemic white rice is ideal for a post-workout/training refuel.

*This Chorizo is simply strongly flavored mexican sausage made from ground chicken breast. It is not the traditional fatty sausage made from pork. You can easily make your own using the recipe here: http://blog.recipeforfitness.com/2011/09/bonus-recipe-chorizo-tacos.html


  • Cook rice/bean mixture per directions (I use a rice cooker on the white-rice setting). Rice/beans should be sticky, not fluffy.
  • Preheat oven to 375 degrees
  • Spray a baking dish with cooking oil (I used a 12x8)
  • Spread rice/bean mixture across bottom and halfway up the sides.
  • Spread mashed black beans over the bottom layer.
  • Sprinkle with half the cheddar.
  • Spread cooked chorizo.
  • Sprinkle with diced pepper and olives.
  • Top with remaining cheese, then sprinkle on the cilantro.
  • Cover with foil and bake 20 minutes. Remove foil and bake an additional 10 minutes. 
  • Serve or allow to cool and slice into 12 servings, wrapping each with saran wrap (or other wrap of choice), and store for later.

Per Serving: 233 calories, 20 grams protein, 26 grams carbs, 4 grams fat, 5 grams fiber, 208 mg sodium.

Monday, July 29, 2013

Coming up for air...

Life has become a perpetual whirlwind around here. What were we thinking??? A wedding in 19 days, two daughters starting school (ugh, college tuition and books!), and buying a house - all at the same time? Crazy! And though it's insanely stressful, we're having a blast!

Bill and I spent the weekend planning and dreaming, researching and pricing out those plans and dreams (and trimming accordingly, haha), and then took a few hours yesterday to do nothing but float around in the pool. It was fun ;-) The wedding is coming along, we're simply awaiting a final headcount (really, why do people wait until the deadline to RSVP??) then (gulp) we have to pay the final bill to the venue. One daughter's tuition is paid, waiting on a back-ordered textbook, the other daughter's tuition is due on the 6th. And we're slated to close on the house (cross your fingers) on the 28th, a mere 11 days after the wedding. Then, once it closes we'll be diving headfirst into renovations. We hope to move in November 1st.

Financially it's all terrifying. In almost every other aspect, it's thrilling! Our home inspections are this Wednesday - so I'll be heading over to the salon with Shiloh to pick up her wedding gown (alterations complete!), then on to the house to get the inspection reports. Not sure when the appraisal is taking place. Then back home to start putting together our various Wedding Day bags... one for the florist (mason jars), one for the venue (candles, etc), one for us girls (makeup, emergency kit, etc). We'll be making our final lists as soon as we have a firm number on how many tables, then hitting up JoAnn's and Michael's for the last minute stuff (flower weights and LED lights).

With all the expenses we're facing, I have banned myself from the following stores (and their websites) for the next 30 days... Barnes and Noble, iTunes, Sur la Table, Sephora, Whole Foods, Etsy, and Amazon. Goodbye dear friends, I will miss you. lol. 

I cannot believe the wedding is almost here! The bachelor and bachelorette parties are next week! Holy cow! It's going to be so good to see all our family - it's been way too long! We met with the DJ and Shiloh and Jared finalized all their music choices. It was sweet to see that she borrowed several from my wedding to Bill 7 years ago :-) Let me tell you, that was an emotional moment!

I know ya'll want to see photos of the house - and I want to share them, but we're waiting until escrow closes. Don't want to jinx it, lol. But... once it's ours, you'll be inundated with photos ;-)

I had a major breakthrough happen today at the gym.... I did 3 full sets of shoulder presses, machine assisted pull ups and tricep dips! OMG!!! Yes, the shoulder twinged, but it wasn't the disabling pain I've lived with for so long! Woooohooo!!!! Progress & hope!  AND.... my asthma is completely back under control - which is fantastic because I'm doing so much cardio right now (wedding prep). I am thrilled with my new supplement routine and definitely credit it with the gains I've made. Thanks, Vitamin Dave!!!

Anti-Inflammatory Pre-Workout Stack 
 Devil's Claw (pre-food)
 Fish Oil (instead of the Omega 3,6,9 blend)
 Orac-Energy Greens (view product)
 Turmeric (added to food)

... and for my asthma...
 Quercetin & Nettles
 MRM L-Carnitine + CoQ10 (view product)
 Coleus Forskolli
 Coconut Oil or MCT oil (1 teaspoon)

 ... add caffeine if you want to boost it.

Happy Monday, folks!!! Check back tomorrow for a super yummy new Recipe of the Week! ;-)

Thursday, July 25, 2013

A little slice of insanity pie...

To say that life around here is crazy right now is like saying that ... well, see? My brain went blank. Crazy! I keep waiting for the men in white coats with butterfly nets to show up! Yeesh! Right in the midst of wedding planning (24 days!), and related crisis', we decided it was a great idea to put an offer in on a house - our first ever home purchase. Oh, and I'm getting my youngest enrolled and registered for the new school year (dual enrollment, college and HS), and work, and general life... it's all adding up to the sticker I think is pasted to my forehead, "Certifiable". ;-)

Normally, I multitask like a champ. I can do food prep, meal planning for clients, workouts, life management and more, all without ever dropping a ball (or at least not one that shatters). With everything we've got happening now, my multitasking ability is a bit... wonky.

I've done this... twice.
Those used to be brussel sprouts. TWICE in the last week I have placed them in the oven and forgotten about them. Then there were the egg cups. I wanted to boost the protein a bit, so I added more egg white. They overflowed - in the oven, spilling egg white all over the heating element and bottom of the oven. My house reeks. It's horrible. Burnt egg whites, burnt brussel sprouts... the stench is awesome (and not in a good way).

Today, things seem to be going ok (knock on wood). I had a great time this morning with a RockStar client working legs, then I ate my breakfast of Egg Cups without dropping any (my son's dog loved me yesterday). I even managed to bake my white fish without incident. The best part?
They came out perfect!! ;-)  What is my obsession with brussel sprouts? They're little bites of amazingness. I love them raw and shredded - they taste just like cabbage and I load them up in my salads, but roasted with olive oil, fresh garlic, pepper and a bit of sea salt and they are like my own personal crack-candy. I eat them hot, cold, in salads, on the side, straight out of the container. They're so yummy! ;-)

Of course, all this food prep today isn't because I need to do prep. It's to keep me distracted. The deadline for the offer is noon. I have never felt time move so slowly! ARGH!!! We are in the waiting phase of the game, so all I can do is sit here and watch the clock tick down. And cook. I can cook. And watch the clock.

17 more minutes.

Oh my!

Tuesday, July 23, 2013

Becoming a Grown-Up... 98% Excited, 2% Scared. Or maybe it's 2% Excited and 98% Scared...

The last couple weeks, something has been going on in the background... The hubby and I have been having long heart-to-hearts, doing hours and hours of research, and a few key meetings. All leading to a huge scary/exciting/terrifying/thrilling-step we took yesterday.

We wrote a purchase contract on a house.

Now, some of you may be thinking that this is no big deal, but to us it's HUGE. We've never owned before. Ever. After horrid previous lives (past marriages) and the credit havoc they wrought, we never thought we could own. Pipe dreams. But... a couple years ago, an incredible bank officer took us under her wing and helped us repair and rebuild our credit. That coupled with my amazing husband's hard, hard work and subsequently healthy business, we find ourselves qualifiable (it's a word, cuz' I just used it in a sentence, lol).

The hubby has always desired home-ownership, but me... not so much. Along with the "we can never afford it", I had this mentality that it's so much better to be able to call the landlord to fix something than to be responsible for fixing it ourselves. Well that lasted many years - until we moved into the house we're renting now.

For the last 3 years, we've had a landlord who thinks he can fix anything himself... more often than not, leaving us with unfixed issues. Like having to go through the winter without heat because he insists he can fix it (he spent almost as much time at our house as he did his, and he couldn't fix it). As we transitioned from winter to spring, he finally gave up (hubby threatened to move us out) and called out a repairman. Then the AC went out. Like it does every summer. I have a stove top with only one and a half working burners, a refrigerator without water/ice, and a washing machine that growls and bounces. Those aren't really big deals right? Until you remember that we are PAYING for working appliances when we PAY RENT every month. And don't get me started on how much we've had to spend ourselves on the house and pool. Oy! He has his packages and mail delivered to our house - and he gets about 10 packages a day. The doorbell is constantly ringing. We look like hoarders. He has his furniture in the garage. It's been there for 3 years. And there's more... so much more.

So... when we discovered we might be qualified to buy, I was ready to embrace home-ownership. It's time to become a grown-up.

We set a tentative timeline (next Spring), and began searching the housing market. We spent many weekends driving areas, determining what and where we liked. I happily pinned kitchens and backyards. We've seen homes with amazing interiors and potentially good backyards - with traffic noise that drowns out all else, homes with amazing backyards and horrid interiors, homes that were just 'meh', homes that were waaaaay too far away from civilization... you get the idea. At one point last weekend, we looked at each other and said "This was supposed to be fun, right?".

Then this house came along. It's got a killer backyard with room for the improvements we want to make. It's in an ideal location for us. It's private. It's in a great neighborhood. But... it's purple and the inside looks like the architect was on acid. No joke. There are walls in strange places, a bedroom jack-n-jill'd to the Master bedroom, a fireplace in the most ridiculous spot, about 8 different ceiling heights, 4 different flooring types, and a solid wood front door - where the back slider should be. Odd doesn't begin to cover it.

It's perfect! LOL! We've gone through the house 3 times and boy have we got plans! This would be remodel-central, but when we're done it would be exactly what we want! We spent the last 2 days haunting Home Depot and Lowes (and Pinterest and Houzz). We've picked out our granite, our wood flooring, our backsplash, tile, paint, redesigned the kitchen and living room... we are so ready for this! Crazy? Yes, yes we are.

Our Realtor sent us the contract last night and we pored over it, reading each and every line (not understanding them all, though, lol). It was a jolt to see the COE date as August 28th. OMG. Talk about a reality check! If all goes well, we could be homeowners next month??? What???? Did we fall into a parallel universe??  Oh, and by the way... the wedding is August 17th. Just in case anyone thought we weren't certifiably insane. ;-)

Of course, we can't move in until certain work is complete, so we're still in this rental for a few more months at least.

We filled out all the paperwork, signing, initialing, providing blood and DNA samples (lol), and the offer was submitted this morning. Now we're on pins and needles waiting to hear back. We'll see what we see, and roll from there. But of course, our hopes are high :-)

Ever since the moment yesterday afternoon when we said, "Let's do it," my stomach has been full of butterflies. I'm excited. I'm scared. I'm excited. I'm scared. I feel like that scene in Armageddon where Owen Wilson is getting strapped into the rocket. LOL! Ready for take off!
Wish us luck!!!!!

Champion Performance Recipe of the Week - Apple & Rice Bars

Here's another fun recipe that was inspired by the book Feed Zone Portables. It's ideal for endurance athletes - packed full of the energy/carbohydrates you need to push on. And... it can easily be tweaked to fit any other athlete's nutritional needs... here are a couple ideas...
     ● Increase protein: add vanilla protein powder to your apple mix after cooking (and before layering them into the dish). Simply mix 2-4 scoops of protein powder with enough water or unsweetened vanilla almond milk to make a syrup type mix... add this to the cooked apples, stirring to mix thoroughly. Continue recipe as directed. (Adds 10 grams of protein per serving!)
     ● Decrease carbs: Reduce by half and only do a single layer (bottom) of rice, or make layers thinner. (Reduces carbs per serving to 22)

Apple and Rice Bars
Makes 9 servings


3 granny smith apples
1/2 lemon (about 2 Tbsp of juice)
2 tsp cinnamon
1/4 tsp nutmeg
2 Tbsp brown sugar + 1 tsp
1 Tbsp butter or coconut butter
1 tsp vanilla extract (pure)
2 cups sushi rice, dry
water + 1/2 cup unfiltered apple juice


  • Preheat oven to 375
  • Prepare rice with water and apple juice (it should be sticky, not loose. Sushi or jasmine rice are best choices - not brown rice as it won't get sticky. I prepare mine in a rice cooker on the white-rice setting - rinsing rice first, then adding the juice, then water to correct level.)
  • While rice is cooking, peel, core and dice apples.
  • In a large sauce pan or pot, melt butter, add apples, fresh lemon juice, brown sugar, cinnamon, vanilla and nutmeg.
  • Cook until apples are soft.
  • Spray an 8x8 baking dish with cooking oil.
  • Spread half the rice across the bottom, pressing down to create a solid layer.
  • Spread apples (and cooking juices) across the rice.
  • Top with remaining rice, then sprinkle with a bit of cinnamon & nutmeg (lightly), and 1 tsp brown sugar.
  • Cover with foil and bake 15 minutes. Remove foil and bake 5-10 minutes more, until top layer is golden.
  • Allow to cool and slice into 12 servings. Wrap each serving and store in refrigerator for easy portable snacks.

*About brown sugar - I use real organic brown sugar. Check the ingredients - if your brown sugar lists sugar and molasses, it's highly processed. Real brown sugar is minimally processed, with it's natural enzymes and molasses intact. It's also a beautiful sparkly color with an almost smoky flavor that allows a very little to go a long way.

Thursday, July 18, 2013

A New Look!

After many hours of code tweaking, brains leaking, phone calls and emails to the amazing Go Daddy tech support folks, more coding, more brains leaking... Recipe For Fitness has undergone a facelift! Finally the website, blog and store share a common visual theme! I cannot tell you how much time and energy I've put into trying to form a cohesive look between the three sites, and now it's there! Woooohoo! What do you think of the new look? (answer carefully - if you hate it, I might have to hunt you down and bash you over the head, lol. Just kidding. Sort of.)

WEBSITE    STORE     BLOG (you are here)

Whew! :-D
I think I've earned a nice glass of red wine.

Tuesday, July 16, 2013

Champion Performance Recipe of the Week - Clean Eating Egg Rolls

YES! You can enjoy crispy egg rolls and still eat clean! These egg rolls are packed with great flavor (and anti-inflammatory Turmeric!) and can easily fit into your clean eating lifestyle. They're easy to make, store well, and taste fantastic hot or cold. Additionally, you can tweak this recipe to make it Vegetarian and/or Gluten Free! I have several tips below the recipe to help you accomplish this.

Clean Eating Egg Rolls 
(see tips below recipe for Vegetarian and/or Gluten Free)
makes 10 egg rolls

1/2 lb ground chicken breast
1/2 cup liquid egg whites
1/4 cup chopped peppers (any color or variety of colors)
1/4 cup chopped snow peas
1 spring onion (aka green onion.), chopped
1/4 cup sliced or chopped brown mushrooms
1 cup shredded cabbage (I use the bags of tri-color cabbage mix)
1 tsp Mrs Dash Garlic and Herb
1/2 tsp Turmeric
10 egg roll wrappers (see note below)
Coconut Oil

Brown ground chicken. When nearly cooked, add veggies and Mrs Dash & Turmeric.
Add egg whites, stirring often.
Cook until veggies reach desired softness/crispness and chicken & egg whites are cooked through.
In a bowl, mix together chicken/veggies and cabbage.
Place about 2 Tbsp of mixture in the center of an egg roll wrapper.
Fold in sides, then the bottom over the stuffing.
Wet remaining top of wrapper with a bit of water and roll it up. Continue until all 10 are rolled.
Heat a skillet over medium high heat. Add 1 Tbsp coconut oil.
Cook egg rolls, two at a time, rolling often to completely brown. Add 1 Tbsp of oil as needed.
Remove cooked rolls to a plate with paper towels to absorb excess oil.
Serve with dipping sauce. (leftovers can be stored in refrigerator and reheated on hot skillet without oil to retain crispness, or microwaved).

1/4 cup rice vinegar
1 spring onion, chopped
4 cloves garlic, minced
4 drops hot chili sauce (ie sriracha)

In a small bowl, combine ingredients.
Alternatively, you can eliminate the dipping sauce and use Bragg's Liquid Aminos.

NOTE: Egg Roll Wrappers - Readily available wrappers are typically made with enriched wheat flour. HERE is a recipe I love that allows you to make your own clean wrappers - substitute Un-enriched whole wheat white all purpose flour (like King Arthur) and sea-salt, then follow the rest of her recipe and directions.

NOTE 2: Vegetarian Options - For my vegetarian friends, simply eliminate the ground chicken breast. You can substitute your "meat" of choice, but I recommend Tempeh or Seitan. Lentils or black beans also make a great protein in this recipe.

NOTE 2: GF Options - For my Gluten Free friends, you have a few options. Regular GF wrappers tend to not brown & crisp like the ones containing wheat. You can use Rudi's Plain GF Tortillas or Rice Paper (which is totally clean, but a little more fragile - however, they do brown & crisp). Additionally, you can make your own if you are so inclined.

Per Roll: 119 calories, 9 grams protein, 13 grams carbs, 4 grams fat, 1 grams fiber, 185 mg sodium.

Thursday, July 11, 2013

The Super Hero in You...

We have a running debate in our home...

Iron Man vs Superman. 

I'm not gonna lie, it gets pretty heated. My men maintain that Superman is the greater Super Hero because he has super powers, while Iron Man is just a guy with a bunch of toys and tools. The women in the house disagree, as we believe Superman is just a guy who hides his identity behind a silly pair of glasses, changes clothing in strange public places, bumbles into saving the world and gets taken down by a little green rock. Iron Man, on the other hand, kicks butt on purpose, is freaking brilliant and a philanthropist, and he's all out there with his identity - "Yeah, I'm Tony Stark and I'm Iron Man." Gotta respect that.

Now I realize that a lot of my guys' argument comes from having actually read the comics, rather than just watched the movies. Whatever. Iron Man is the bomb. ;-)

Now, I'm not looking to start a comment war here about who's better, Superman or Iron Man (hello, I already have that debate going, and the answer is Iron Man. Lol). What I am doing, is sharing a little something my quirky brain latched on to.

Your metabolism is Tony Stark.  
Oh yeah, I just went there. ;-)

Here's what I mean... Tony Stark - he's amazing, right? All those cool toys and tools transform him from a genius into the super hero Iron Man.

But what would happen (as my men like to ask) if he lost all his stuff? He'd still be brilliant - he'd still know how to do amazing things should the right equipment be available, but he'd just have to do the best he could with what he has... which is still a lot - he could do a ton of good in the world simply as a rich, influential, smart man - but he wouldn't be a super hero able to fly around rescuing folks and saving the world, would he?

Without the suit, he's just a man.

Now... give him back all his tools and remove distractions, and what happens? He builds Iron Man (and safety reigns throughout the land - oh, and there's eye candy, just sayin').

Stark's stuff is to Iron Man what nutrients are to your metabolism. Your metabolism is a freaking genius - it knows how to take pieces of this and that to create something useful, powerful, even. Given all the tools (nutrients) it needs, and no distractions (crazy fad diets, excessive cardio, etc), your metabolism will create a super hero - high energy, high immunity, strength, endurance, mental acuity, and so on. However, just like Tony Stark without his gadgets, minus those nutrients your metabolism is limited - it'll do the best it can with what it has. It might or might not be enough for good health. It might or might not leave you struggling with your weight, your energy, your mental and emotional well-being.

Let's give Tony all his tools back, shall we?

My website is packed full of the "how". Check out the Nutrition section, the One-Day Food Prep, the Sample Meal Plans... and the rest of the gazillion free resources available to you. For now, to put it simply.... this is what you do:

Reduce (and where you can, eliminate) chemicals and fillers in the diet. Reduce added sugar. Eliminate soda. Eliminate fast food. Eat whole foods as close to their natural state as possible. Get sufficient protein, carbohydrates and fat. Supplement your diet with the appropriate vitamins and minerals. MOVE! Be active - ditch the couch and tv. And finally, eat enough food to support your health and activity (or you'll turn into that silly Superman with his ridiculous kryptonite).

Now I'm not saying there's no room for balance here. Balance is important. Again, look at Tony Stark - saving the world isn't the only thing he does ;-)  Treats can and should be enjoyed. Breaks from strenuous exercise should be employed. Extremism CAN hurt you. So yes - eat clean, eat enough, work hard, and have a life outside of the kitchen and gym.

Go ahead... unleash your Iron Man - Fuel YOUR Machine.

Tuesday, July 9, 2013

On a Roll...

Or rolling down the hill... could go either way ;-)

Today was... odd. Super productive, for sure, but... odd. Here's how it all started - Ironically, I slept in. Crazy talk, I know, but it was awesome! I hopped out of bed, sucked down a couple cups of coffee, worked, worked, worked, then tossed on my workout clothes and headed to the gym.

A note about heading to the gym... I am not that girl who slathers on makeup and perfume beforehand. I am, however, the girl who wraps her head in a do-rag, slaps on some moisturizer, tosses on her gym clothes and runs out the door. Perfume? NO. Deodorant? YES.  I'm the scary looking makeup-less chick wearing a handkerchief on her head. I'm there to work, not look good. Though I am there to work to look good ;-)

So... I did what I needed to do at the gym, and while climbing the stairmaster was struck with recipe-inspiration. Lol.  When I was done, I de-germ'd my machine, removed the obvious layer of sweat from my skin, then dashed to the grocery store. Let me remind you what I looked like before the gym... now you can imagine what I look like after the gym. Visual in place? Good. I run in, grab a small hand-basket, and start tossing things in.  And then I got a weird feeling. Like I was being watched. I peeked up and sure enough... at the end of the aisle stood a man with a shopping cart - an empty shopping cart. Staring. Straight at me.

A little unsettled, I returned to my shopping. Aisle 2. Weird feeling. I look up... same guy at the end of my aisle simply staring at me. This went on for 2 more aisles. I did an end-run around the next aisle and headed straight to the register. I took a deep breath, relieved to escape, and began running my items through the self-checkout. Creepy feeling. Hair on the back of my neck standing up. Guess who was standing 10 feet away staring at me? {insert heebeejeebiee-shakey-shiver here!}  Guess who ran like a bat outta hell to her car, then drove utilizing extreme evasive maneuvers all the way home? LOL!

By the way, it wasn't like he was 'checking' me out. More like he was trying to figure out if I'd fit in his crockpot or if he'd need the big smoker. CREEPY!

Back safely home (with all the doors locked), I refueled, then started in on my recipe ideas. After setting out all my stuff, I realized I was home alone. Happy Dance!! Now... let me share with you what a very bad idea it is to assume that just because you are home alone, you will stay home alone...

Because I was so fired up to get started, I washed my hands & arms, then instead of taking the time to go shower and dress, I threw an apron over my gym clothes, popped my ear buds in and cranked my tunes, then got to work.

I prepped, I cooked, I tasted (well, I had to, right? lol), and I grooved and jived as I pleased. I released my inner dance-maniac and stirred my pot while I swiveled my hips. And then...

Tap Tap on the shoulder.

There is now a hole in the ceiling just above the stove.

My daughter and her boyfriend were here to watch a movie... and ended up getting a different kind of show, including the final act we will simply call "Psycho Terror". Oh dear.

Now, the food is all put away, the kitchen wiped down, I've cleaned up and changed into more gym clothes and am about to hit the weights... let's hope that nothing else happens today here in Strangeville... I don't think my nerves could take it!

Champion Performance Recipe of the Week - Chorizo Egg Cups

Last week I spent a whole day doing nothing but playing with food... I had a blast! One of the recipes that came out of my fun is this one... Chorizo Egg Cups - and let me tell you, these are AWESOME!!! Don't tell anyone, but I actually had to hide some so I'd get to eat them! ;-)  They're easy, they're tasty, and they store well. Feel free to play with the recipe, tweak it to make it fit your nutritional needs (ie reduce fat by eliminating cheese, increase protein by adding another egg white and/or chorizo, etc).

Go ahead, play with your food ;-)

Chorizo Egg Cups
by Chelle Stafford
makes 9 egg-cups

9 eggs, whole
9 egg whites
9 GF small corn tortillas (6")
1/4 lb chicken chorizo (view recipe for clean, fat-free chorizo)
9 tsp shredded cheddar cheese
1/8 cup chopped fresh cilantro
spray oil


Heat oven to 375 degrees.
Spray 9 cups of muffin tin
Gently press and fold tortillas into cups.
Cook chorizo, drain if needed. (see note below)
Sprinkle 1 tsp cheddar into each cup.
Divide chorizo into the 9 cups.
Pour one egg white into each cup.
Crack a whole egg into each cup.
Sprinkle with cilantro.
Bake for 20 minutes, remove to wire rack to cool.
Serve or store in air-tight container in refrigerator until needed.

NOTE: Cook up a whole batch of chorizo, and store (freezer or fridge) what you don't need for this recipe. That way you'll have it ready whenever you need it!

per egg-cup: 169 calories, 14 grams protein, 13  grams carbs, 6 grams fat, 2 grams fiber, 182 mg sodium.

Monday, July 8, 2013

Minions, Madness, Munchies, and NEW Supplements

Happy Monday, ya'll! Was anyone else as not-ready to greet Monday after the long holiday weekend as I was? Lol. Bright and early last Thursday, we packed up the car to head to San Diego. I got to use my new 6Pack cooler for the first time! Woot! I stuffed it full of yummy munchies - (clean) sandwiches, bags of chicken breast, carrots, ranch, peanut butter, celery, radishes, seeds & nuts, dried fruit, beef jerky, string cheese and lots of ice tea (unsweetened). I don't know what it is about road trips, but they flip the hungry switch in my head and I could literally eat constantly, all day long. Oy!

San Diego was beautiful! Bill and I both used to live there, and it's nice that it's so close so we can get an ocean-fix when we need it ;-)  It's particularly nice that our daughter's fiancee got stationed there (Miramar) - we are very, very grateful!

Thursday we checked into our hotel, and with Jared (Shiloh's fiance) joining us, we headed to the beach to watch the holiday fireworks. Fun! And COLD - facing 118-125 degree heat this last week, then dropping into the humid low 60's was a shock to us thin-bloods.

Friday and Saturday were packed as we drove all over San Diego county checking out apartment complexes for the soon to be newlyweds. ALL OVER SAN DIEGO, the good, the bad, and the ugly. Ermergerd! I think we all got a little cabin-fever, though we did have a lot of fun, too. And the kids choices were fully in line with what the parents liked/wanted for them ;-)

It's still surreal, but we're really excited for them as the prepare to set up housekeeping and create their own home.

To celebrate seeing the last apartment, we grabbed dinner then headed to the theater to watch Despicable Me 2 - MINIONS!!! Woot!!! I love minions!!! I want minions!!!  Shiloh has mastered minion-speak, and kept us entertained after the movie.

Sunday, we slept in (yay!) then packed up, said goodbye to Jared, and drove home. Home, where we had left the AC off to save energy (yes, we should have left it on, just set high - we know this now, lol). It was 105 inside the house. Again, Ermergerd!! We quickly unpacked, I brewed a pitcher of ice tea (we're addicted to peach flavor), and we all donned swimsuits and crawled into the pool. I think the house finally reached normal temp around 2am.

On the physical front, I've been battling a full flare since last Wednesday. This one took me by surprise as I've been doing really well on my new supplement regimen. I kept track throughout, and there are some marked differences to my usual inflammation flare ups - I maintained really good range of motion, which is unheard of for me during a bout. Yes, my joints are on fire, I feel like I'm made of glass, but I can still move. Like normal for a flare, everything hurts, throbs and stabs. But... I can move. Another difference is that I don't feel like my core temp is out of control - yay for no hot flashes accompanying inflammation (fyi, I'm post-menopausal by many, many years). And, my pH levels are higher than they were two weeks ago, and on an upward climb (7-7.5 is normal but I was at 5-5.5 when I started, which is crazy low-bad).

I stuck with my supplements even while traveling, and I believe they've made a huge difference just in the couple weeks (now starting week 3) I've been taking them. What am I taking? I've shared before that I take several supplements (Multi-Vitamin, Vit C, Essential Fatty Acids - omegas 3,6,9, Chondroitin/Glucosamine/MSM, Vitamin D and Hyaluronic Acid). Well, I recently met the Guru of Vitamin-ology, David Katcef. Anything you ever want to know about supplements, this is the guy to ask! He knows his stuff and he can explain it so it makes sense to the rest of us ;-)

We got to chatting, and after grilling me like a steak, lol, he made some recommendations... the first set is added to my regimen to help fight inflammation (and again, it's working, I'm sticking with it); the second set is a pre-workout stack that is so effective, my husband started taking it, too! And... because I'm seeing such great results, I am sharing David's recommendations with you :-)

Anti-Inflammatory  Pre-Workout Stack 
 Devil's Claw (pre-food)
 Fish Oil (instead of the Omega 3,6,9 blend)
 Orac-Energy Greens (view product)
 Turmeric (added to food)

... and for my asthma...
 Quercetin & Nettles

 MRM L-Carnitine + CoQ10 (view product)
 Coleus Forskolli
 Coconut Oil or MCT oil (1 teaspoon)

 ... add caffeine if you want to boost it.

If you live with a severe inflammatory disorder, I encourage you to try David's recommendations. I am happily stunned at the differences in my body, even while experiencing an inflammation burst, and am hopeful for even greater results as I continue to take these supplements. And for someone living with daily pain, hope is quite powerful in and of itself.

Happy Monday! ;-)

Wednesday, July 3, 2013

SALE!!! Happy 4th of July!

Got fun plans for the holiday weekend? How about hitting up a sale? ;-) Gotcha covered! For the long 4th of July weekend (July 3-7) EVERYTHING in the Recipe For Fitness store is on sale! Yep! Everything! Meal plans, recipe e-books, nutrition resources - even our awesome new clothing! 25% off! And... you can use the coupon for multiple purchases!
All downloads are available immediately after purchase (you'll receive an email with the link), and clothing orders will process and ship out Monday, July 8th.


Ready? Set? Go!


Tuesday, July 2, 2013

Champion Performance Recipe of the Week - Chorizo Meal Bar (or casserole)

Here's another great recipe inspired by The Feed Zone Portables.  You can prep this tasty dish for a family meal or wrap it up into portable bars - either way, you're going to love this one! Packed full of amazing nutrients (including anti-inflammatory Turmeric and wonder-fat-burner Capsaicin), this is a perfect meal for a healthy lifestyle.

Chorizo Meal Bar(or casserole)
makes 6 servings

1/2 cup (dry) Sushi Rice (see note below)
1/2 cup (dry) Sprouted bean blend (I used tru Roots Sprouted Bean Trio - found it at Costco)
1 cup egg whites
1 cup baby spinach, chopped
1/2 cup red pepper, chopped (use a variety of colors if you like)
1/4 cup cheddar cheese, grated
1/2 lb ground chicken breast as Chorizo (if you can't find it in your store, use the recipe below the directions)
1/2 tsp Turmeric
1/2 tsp Mrs Dash Southwest Chipotle
2 oz sliced black olives, drained and rinsed
Spray Oil

NOTESushi Rice - Some manufacturers actually label this as Sushi rice and you can find it typically in a container on the top shelf. You can also use Calrose or Jasmine. These will result in the "sticky" rice you need to make this recipe. Brown rice will not work.  The high glycemic white rice is ideal for a post-workout/training refuel.


  • Cook sushi rice and beans together according to rice instructions. (I used my rice cooker on the white rice setting, because the beans are quick cooking, they cook at the same rate as the rice.)
  • Cook chorizo, then drain if needed.*
  • Preheat oven to 375 degrees.
  • Lightly spray 8x8 baking dish with cooking oil.
  • Spread half rice/beans in bottoms of dish, pressing down and covering evenly.
  • Sprinkle with half the Mrs Dash and Turmeric.
  • In a bowl, stir together chopped spinach & peppers, cooked chorizo, olives, cheese and egg whites.
  • Pour over the rice/bean layer and spread evenly.
  • With remaining rice/beans, create a thin cover layer then sprinkle the other half of Mrs Dash and Turmeric across the top.
  • Cover loosely with foil and bake 30 minutes.
  • Remove foil, and bake another 10 minutes or until top layer of rice is golden.
  • Cool on wire rack then slice into 6 even portions.
  • Wrap portions in saran wrap and refrigerate.
  • Grab and go as needed!

*This Chorizo is simply strongly flavored mexican sausage made from ground chicken breast. It is not the traditional fatty sausage made from pork. You can easily make your own using the recipe here: http://blog.recipeforfitness.com/2011/09/bonus-recipe-chorizo-tacos.html

*TIP: Add chopped onion and/or green chilies!

Per Serving 191 calories, 18 grams protein, 21 grams carbs, 4 grams fat, 3 grams fiber, 214 mg sodium.

Step-By-Step Directions

Brown the chorizo.
Place veggies in a bowl. 
Mix together the veggies, cooked chorizo, cheese and egg whites.   

Using half the cooked rice/beans, create a thin layer as a crust. Sprinkle with half the Mrs Dash and Turmeric.

Pour mixture over the "crust" 
and spread evenly. 

Using remaining rice/beans, create a thin layer on top of the mixture. Top with remaining Mrs Dash and Turmeric 

Side view 
of the layers. 

Cover with foil and bake 30 minutes. 
Remove foil and bake another 10. Cool on wire rack, then slice into 6 equal portions. 

Either serve immediately or wrap servings in saran wrap (or other wrap of choice)
for tasty grab-and-go meals. 

My recipe was inspired by the book Feed Zone Portables by Biju Thomas and Dr. Allen Lim