Wednesday, September 25, 2013

Adding Surgery to Insult and Injury

Maybe I should try this?
Just when everything seems to be rolling along smoothly - what always happens to me? If you've been sharing my journey for any length of time,  you can probably guess. Injury. Yep. Ya'll know I've been struggling with injury from the very beginning. Don't know why I'm so prone to breakage, lol, but there it is. Knees, shoulders, back, shins, elbow, arthritis, bursitis, tendinitis... I just roll from one on to the next. And here we are at the next. Ugh.

This darn elbow.

Quite some time back I developed tennis elbow. I've had treatment, done the rehab, all the stages have been completed. I changed the way I lift (nothing palm down), and I opted out of our bowling league for the summer session. When August came my elbow was feeling pretty darn good. The Fall/Winter bowling league began and there I was, tossing my 15 lb purple ball down the lane, hanging with family and friends, and eating my cooler-meals (no bowling alley food unless it's a treat). I wasn't doing too shabby, hitting my average (140'ish - don't laugh). Then it happened. I got up, found my mark, went into my throw and POP! I heard it, then I felt this fiery, icy slicing tear.

Being who I am, did this stop me? No. Of course not. I read up, then purchased an industrial strength elbow brace. It helped. For like 10 minutes. Boooo. Off to the doc I went. X-rays, exams, PAIN. He sent me for an MRI, and the results came in yesterday.

It bears repeating. BOOOOOOOOOO!

The report uses a bunch of ugly words like extensor tendon tear, thickening, deep soft tissue edema, compromised tendon fibers, lateral epicondylitis, and such. The doctor explained it all (in English, thankfully), and as the condition is worsening, I require surgery. He'll do debridement, then stitch the ligament back together and secure it to the bone. Fun, right? It'll be an 8-week recovery. If I delay in getting the surgery, there is a high risk that the scar tissue forming will cause permanent damage to the nerves (which are already futzy) and make future surgery impossible. Fabulous. So... I'm having surgery. Soon. Probably within the next couple weeks. Thankfully, this is the same doctor I've had for several years, and he's the one who fixed up my knee (December 2010), and the one who's helped me avoid surgery on my shoulder (knock on wood). I trust him, and I know he'll do everything he can to help me get back to lifting.

The worst part of this? I've let it mess with my head to such a degree that I did something today I've never done before. I forgot a client appointment. Completely spaced it. Granted, I'm still not physically (or mentally) recovered from the weekend I just spent nursing a very, very sick teenager, so my head was fuzzy to begin with, but the news yesterday just pushed me right off the Feeling Sorry For Myself Cliff, and I let someone down. Damn.

So... it's time to get my head out of my ass and face what's coming. I've got research to do on what to expect of my post-op, I've got a meal plan to formulate, food to prep for the family and myself during my downtime, and a plan to make for my own recovery goals. Oh - and a house to remodel ;-)

My now-recovering teen said last night, "Well, Mom - at least you won't have to do any of the heavy lifting (remodel / moving)".  You women who lift can probably guess what my response was... (whining) "But I WANT to do the heavy lifting!"  Lol.

There it is. That's what's happening. I'm angry, scared, in pain. But... it is what it is. I am now removing head from ass and  moving forward. Here we go.

Yes, please.

Tuesday, September 24, 2013

Champion Performance Recipe of the Week - Best Two Ingredient Recipes, Part II

Ready for some more tasty 2-ingredient recipes? I've got them! These are designed to fit the bodybuilder/athlete competition diet - they're low sodium, low-to-no-sugar, high protein and low carb. And they're geared to make all that chicken you're eating actually taste good!
Enjoy!

Mustard Seed Chicken
Serves 1 (increase recipe as needed)

INGREDIENTS

1 chicken breast, skinless, boneless, raw
2 Tbsp Maille Wholegrain Mustard

DIRECTIONS
Preheat oven to 350.
Spray a small baking dish with olive oil.
Place chicken breast in the dish and spread the mustard over it.
Bake at 350 for 15-20 minutes, or until a meat thermometer reads an interior temp of 165 (no pink chicken!)
Serve!

NOTE: Makes great leftovers! Bake extra and slice it thin for easy portable snacks!

NUTRITION per 4 oz serving: 159 calories, 24 grams protein, 6 grams carbs, 3 grams fat, 0 grams sugar.



Newman's Balsamic Vinaigrette Chicken
Serves 1 (increase recipe as needed)

INGREDIENTS
1 Chicken breast, skinless, boneless, raw
Newman's Own Balsamic Vinaigrette Dressing

DIRECTIONS
Place chicken breast in large ziploc bag.
Add 2 Tbsp Balsamic Dressing, seal and refrigerate for minimum 1 hour (max overnight).
After marinating...
Preheat oven to 350.
Spray a small baking dish with olive oil.
Place chicken breast in the dish, discarding marinade.
Pour 1 Tbsp dressing from bottle over the chicken.
Bake at 350 for 15-20 minutes, or until a meat thermometer reads an interior temp of 165 (no pink chicken!)
Serve!

NOTE: Makes great leftovers! Bake extra and slice it thin for easy portable snacks! You can also cut the raw chicken into bite-size chunks before marinating - makes a great addition to a big leafy salad!

NUTRITION: per 4 oz serving. 174 calories, 24 grams protein, 2 grams carbs, 7 grams fat, 1 gram sugar, 307 mg sodium.



Special Note... CERTAIN PRODUCT LINKS THAT APPEAR ON THIS PAGE COME FROM AMAZON SERVICES LLC. THIS CONTENT IS PROVIDED 'AS IS' AND IS SUBJECT TO CHANGE OR REMOVAL AT ANY TIME.  “Recipe for Fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.”


More 2-Ingredient Recipes Coming Next Week! 



Friday, September 20, 2013

The Week in Recap and a Recipe for Lasagna Soup!!

Another week has flown by! We are up to our ears in remodeling and loving it!! The guys have torn it up! It's so fun to walk in to the new house and see changes. And it's a shock to see how much incredibly hard work goes into it! We are very, very grateful to my Dad, Mom, and Jordan, who are doing all the work.

As of this week, the kitchen is gutted and ready for rebuilding. Dad's been moving the plumbing and electricity, so that it's where we need it. Yesterday we ordered the cabinetry (can you say OUCH!!), so I'll be delivering the blueprints for that to Dad today. They're gorgeous :-) and I can't wait to see them in! We're doing one whole wall of cabinetry, then we'll have the center island (12' by 5') with more cabinetry. The sink and dishwasher will be in the island, along with a couple refrigerators at the end. Lots and lots of outlets on the island, as that's my work space. :-)  The former pantry is being converted into a bookshelf for my (many, many) cookbooks and such. We're doing a barn door over that (Bill and I will be building that - fun!).

In the master, the guys gutted the bath, opened up the former walk-in closet and tore down those walls, tore out the shower and tub. We're putting in a whole new bathroom! YAY!!! So excited. Bought the new shower heads this week, picked out the tile and accent. Need to pick up glass block for the window. Ordered the vessel sinks for the counter, ordered the vanity cabinetry. Need to decide on lighting for in there.

In the backyard, the pool fence is all down, though we still need to pull posts. We'll re-purpose some of that fencing for a dog yard on the side of the house.

The wood flooring arrived this week, and that's ready to go in. Our doors (sliding patio doors) arrive next week, and once those are installed, we can paint, then lay flooring. The cabinetry is set to be delivered mid-October. And yes - I am beyond excited!!! The hubby is working hard to perfect my huge countertop and baseboards - the mixture of rock and fire glass is absolutely gorgeous! I can't wait to see it all in place!  I can't wait to hold my first clean-eating-cooking class in there!! Woot!!

There's a million things to do, tons to research, and of course there's the constant reworking numbers to get it all to fit in budget. Seriously - I had no idea how expensive lighting was. OMG. Apparently I'm in the wrong business, lol!  It's funny how you think you want something until you see the price tag. Yeah, I can live without that. LOL! And Houzz.com is like my crack-dealer. I keep finding all these wonderful ideas and products, then have to go outside of Houzz to find them at normal-people-pricing, haha. Yes - I'm having a blast!

In other news... with Shiloh settled into San Diego with her new husband, my husband isn't getting any of his favored Lasagna ;-)  I'm just not a lasagna person, and haven't found an acceptable clean recipe to remake it. Shi was the only one who'd make him lasagna, lol.  Well... in the current issue of Food Magazine, I found this interesting recipe for Lasagna Soup. Hmmmm,  I thought, I might be able to do something with this... and so I did. I gave that recipe the Recipe For Fitness makeover and it was BOMB!! OMG! We went through the whole pot that night! Bill raved over it, the kids inhaled it, I had seconds! SO good!! I passed it on to Shiloh so she can make it for her hubby ;-)  It comes together in 30 minutes if you have 2 working stove burners. Since I only have one (I cannot wait to move to my new kitchen!!!), it took me longer, but it was so worth it! Here you go...

LASAGNA SOUP
Photograph by Johnny Miller
INGREDIENTS
8 oz Whole Wheat Lasagna Noodles
1 tbsp Olive Oil, Extra Virgin
1 medium Onion, Raw
1.25 lb Ground Turkey Italian Sausage, Ultra Lean, Raw
5 clove Garlic, Raw
1 tsp Oregano
2 tbsp Tomato Paste
4 cup Organic Low Sodium Chicken Broth
15 oz Fire Roasted Crushed Tomatoes
1/2 cup Basil, Fresh, Chopped
1/3 cup Parmesan Cheese, Shredded, Fresh
1/3 cup Half & Half (the real stuff, not the fat free - compare the labels, the fat free is a chemi-soup!)
6 tbsp Cottage Cheese 2%

DIRECTIONS
Bring a large pot of salted water to a boil. Add the noodles and cook as the label directs. Drain; drizzle with olive oil and toss.
Meanwhile, heat 1 tablespoon olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the onion and cook, stirring, until softened, about 4 minutes.
Add the sausage, garlic and oregano and cook, stirring and breaking up the sausage with a wooden spoon, until the sausage is browned, about 3 minutes.
Add the tomato paste and cook, stirring, until darkened, about 2 minutes.
Add the chicken broth, tomatoes and 1 cup water; cover and bring to a simmer. Uncover and cook until slightly reduced, about 10 minutes.
Stir in the noodles, basil, parmesan and heavy cream; simmer 2 more minutes.
Divide the soup among bowls. Top with cottage cheese (or ricotta) and a bit of sliced basil.

NOTE: If you don't like onions, replace the chopped onion with 2 Tbsp of dried minced onion. You'll get the flavor the recipe needs without any of the onion texture.

NUTRITION: per serving, 350 calories, 35 grams protein, 37 grams carbohydrate, 9 grams fat, 430 mg sodium, 7 grams fiber. 35 grams net carbohydrates (carbohydrate minus fiber).


Original Recipe found here. This recipe (above) has been changed from the original by Chelle Stafford / Recipe For Fitness.

Lasagna Soup Recipe

I came across this fabulous looking soup recipe from the Food Network and thought... hmmmm, I can make it better! And I did ;-) Seriously. This revised recipe is full of quality lean protein, complex carbs, low in fat, low in sodium, and high in fiber! AND... it's FULL of amazing flavor!!! There were NO leftovers when I made this! It's a new family favorite for us, and I hope you'll enjoy it, too!

LASAGNA SOUP

INGREDIENTS
8 oz Whole Wheat Lasagna Noodles
1 tbsp Olive Oil, Extra Virgin
1 medium Onion, Raw
1.25 lb Ground Turkey Italian Sausage, Ultra Lean, Raw
5 clove Garlic, Raw
1 tsp Oregano
2 tbsp Tomato Paste
4 cup Organic Low Sodium Chicken Broth
15 oz Fire Roasted Crushed Tomatoes
1/2 cup Basil, Fresh, Chopped
1/3 cup Parmesan Cheese, Shredded, Fresh
1/3 cup Half & Half (the real stuff, not the fat free - compare the labels, the fat free is a chemi-soup!)
6 tbsp Cottage Cheese 2%

DIRECTIONS
Bring a large pot of salted water to a boil. Add the noodles and cook as the label directs. Drain; drizzle with olive oil and toss.
Meanwhile, heat 1 tablespoon olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the onion and cook, stirring, until softened, about 4 minutes.
Add the sausage, garlic and oregano and cook, stirring and breaking up the sausage with a wooden spoon, until the sausage is browned, about 3 minutes.
Add the tomato paste and cook, stirring, until darkened, about 2 minutes.
Add the chicken broth, tomatoes and 1 cup water; cover and bring to a simmer. Uncover and cook until slightly reduced, about 10 minutes.
Stir in the noodles, basil, parmesan and heavy cream; simmer 2 more minutes.
Divide the soup among bowls. Top with cottage cheese (or ricotta) and a bit of sliced basil.

NOTE: If you don't like onions, replace the chopped onion with 2 Tbsp of dried minced onion. You'll get the flavor the recipe needs without any of the onion texture.

NUTRITION: per serving, 350 calories, 35 grams protein, 37 grams carbohydrate, 9 grams fat, 430 mg sodium, 7 grams fiber. 35 grams net carbohydrates (carbohydrate minus fiber).

Photograph by Johnny Miller


Original Recipe found here. This recipe (above) has been changed from the original by Chelle Stafford / Recipe For Fitness.

Tuesday, September 17, 2013

Champion Performance Recipe of the Week - The Best Two Ingredient Recipes, Part I

You're training hard, your diet is lean and mean, you're dedicated and focused, and you probably don't have much time for food prep. It's likely that due to said lack of time, you're eating a lot of chicken - plain, boring chicken. There's a better way - a tastier way, that won't derail your hard work and discipline. And it's simple. Two ingredient simple. Seriously. Dig out your crockpots, boys and girls, and prepare to enjoy your fuel.

Over the next few weeks, I'll be sharing with you my favorite 2 ingredient recipes. Each will offer you the protein you need, and the flavor you crave, plus options for 'add-ins'. Here are today's...

Slow Cooker Pork Verde
by Chelle Stafford
Makes 12 servings

INGREDIENTS:
3 lb lean pork roast (like tenderloin or as lean as you can find)
1 jar Salsa Verde (24 oz) (look for low sodium, low sugar)

DIRECTIONS:
For convenience, use a Reynolds Slow Cooker Liner .
Place roast in slow-cooker, add 1/2 jar of salsa verde.
Cook on high 4-6 hours, or until meat shreds easily with a fork.
Drain liquid, remove roast to a shallow dish and shred.
Add remaining 1/2 jar of salsa verde, mix well.

TIPS: Serve over a bed of chopped cabbage, cilantro, romaine & carrots! (as pictured). Swap the Salsa Verde with another salsa of choice... chunky spicy, smoky chipotle, whatever you like!
Add carbs? Try my Baked Salty & Sweet Potatoes. View Recipe

NUTRITION
Pork Verde: 156 calories, 26 g protein, 4 g carbs, 3 g fat.



EASY Chicken Parmesan
by Chelle Stafford
Serves 1

INGREDIENTS:
4 oz Chicken Breast
1/2 cup Newman's Own Sockarooni Sauce (or other clean marinara)


DIRECTIONS:
Spray a small baking dish with cooking oil.
Pour 2 Tbsp sauce into dish.
Place chicken in pan on top of sauce.
Top with 2 Tbsp sauce.
Bake 10 minutes, add remaining sauce, and continue to bake until cooked through or internal temperature reaches 165 degrees.
Serve.

TIPS: Sprinkle on a bit of fresh Parmesan!

NUTRITION
per serving: 195 calories, 27grams protein, 12 grams carbs, 4 grams fat, 1 gram fiber.



Chelle's Slow Cooker BBQ Chicken

INGREDIENTS:
6 Boneless, Skinless Chicken Breasts, Raw
2 cups clean, low-or no-sugar bbq sauce

DIRECTIONS:
Put meat in the crockpot, add 1 cup of bbq sauce, and cook on low about 4 hours. Once meat is cooked, drain off the liquid, then add the 2nd cup of sauce. Allow to cook for another 20 minutes.
Serve!

NUTRITION: the nutritional info will vary depending on the type of chicken you use (breast, thigh, leg, etc), and the sauce you choose.



More 2-Ingredient Recipes coming next week!! 



Special Note... CERTAIN PRODUCT LINKS THAT APPEAR ON THIS PAGE COME FROM AMAZON SERVICES LLC. THIS CONTENT IS PROVIDED 'AS IS' AND IS SUBJECT TO CHANGE OR REMOVAL AT ANY TIME.  “Recipe for Fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.”

Tuesday, September 10, 2013

Champion Performance Recipe of the Week - Training Friendly Lemon Chicken

I hear from a lot of athletes who are dissatisfied with their diets - it's bland, it's boring, it's no fun. Ixne the oringbay! (haha, a little pig latin just for kicks). There's no reason to go without flavorful, nourishing food - no matter how tight your diet/macros. You CAN enjoy great tasting recipes WITHOUT derailing all your hard work! This recipe is a great example, and there are two versions: one is high protein with moderate carbs (24g protein, 16g carb), and the second is high protein low carbs (23g protein, 3g carb).  Either way, you're in for a yummy, lemony chicken that can be served right off the skillet, or tossed in a salad, or however else you like!

Chelle's Lemon Chicken
serves 4

INGREDIENTS
1 lb chicken breast, raw, cut into bite size pieces
4 large cloves garlic (or to taste)
2 large leaves basil
2 medium leaves sage
1/2 tsp ground white pepper
2 large lemons
4 Tbsp olive oil
1/4 cup good white wine (I used a chardonnay. If it's not good enough to drink, it's not good enough to cook with.)
1 cup natural unbleached white flour (I use King Arthur) - [you'll only use between 1/4 and 1/2 cup and toss the rest after coating the chicken]
1 tsp Mrs Dash Garlic & Herb

DIRECTIONS
Mince garlic (I use a chopper). Add basil & sage, chop.
Place chicken pieces in a large (gallon) ziploc bag, add 2 Tbsp olive oil, wine, juice of 1 lemon, garlic/basil/sage, and white pepper.
Shake to mix.
Refrigerate minimum 1 hr (and up to overnight).

Heat large skillet over medium-high.
Place flour and Mrs Dash in a bowl.
Scoop chicken pieces out of bag and add to bowl. Shake to coat.
Add 2 Tbsp olive oil to pan, then add chicken. Brown chicken, then flip pieces over and brown other side.
Add juice of 1 lemon to pain, cover and cook until meat is white all the way through.
Serve.

*If not using fresh leaves, substitute 1 Tbsp dried basil and 1 tsp dried sage


NUTRITION:  per serving - 323 calories, 24 grams protein, 16 grams carbs, 8 grams fat, 368 mg sodium.

See Low-Carb Recipe below the step-by-step photos...















Chelle's Low-Carb Lemon Chicken
serves 4

INGREDIENTS
1 lb chicken breast, raw, cut into bite size pieces
4 large cloves garlic (or to taste)
2 large leaves basil
2 medium leaves sage
1/2 tsp ground white pepper
juice of 1 large lemon
2 Tbsp olive oil
1/4 cup good white wine (I used a chardonnay. If it's not good enough to drink, it's not good enough to cook with.)


DIRECTIONS
Mince garlic (I use a chopper). Add basil & sage, chop.
Place chicken pieces in a large (gallon) ziploc bag, add 2 Tbsp olive oil, wine, juice of lemon, garlic/basil/sage, and white pepper.
Shake to mix.
Refrigerate minimum 1 hr (and up to overnight).

Heat large skillet over medium-high.
Add chicken mixture from bag (just dump it in) and cook until chicken is white all the way through.
Serve.

*If not using fresh leaves, substitute 1 Tbsp dried basil and 1 tsp dried sage

NUTRITION: per serving - 176 calories, 23 grams protein, 3 grams carbs, 8 grams fat, 368 mg sodium.

Monday, September 9, 2013

Q&A... How Do You Stay Motivated?

I'm struggling with the eat clean lifestyle. How do I get a handle on this?

Many wonderful folks contact me because they're struggling with the fact that they struggle with this new lifestyle. I've said often that this is not a diet, it's a lifestyle. That means it is subject to the variances of our lives... when we get stressed, it becomes more difficult (just like the rest of our life, when we're stressed becomes more difficult); when we're dealing with traumas or troubles, it becomes more difficult (just like the rest of our life, when we're dealing with traumas or troubles, it becomes more difficult). It's just another facet of your life.
Please don't beat yourself up when you struggle. Life happens, and sometimes we just have to hold on until the ride is over. Yes, it sucks to struggle, but struggling is part of the great experience of living. It's not unique to your food-lifestyle... we struggle in relationships, in jobs, in parenting, in finances, in school, etc. It is what it is... now what are you going to do about it? Here are a few tips...
1. Preparation is key. The more prepared you are, the better equipped you are to stay on track. That said, sometimes preparation just doesn't happen. Don't fret, just move on. There are options to keep eating clean even on the run. (check out my fast-food cheat sheet)
2. Exercise is a stress-release. Apart from the endorphins and all that, working out is a release of the pressure that's been building up. It's your time, you alone. Put in your ear-buds and tune out the world. That said, sometimes exercise just doesn't happen. Don't fret, just move on. Get back to it when you can. (check out my workout /cardio playlists)
3. This too shall pass. You will not always struggle. There will even come a time when you will not struggle very often. Like so many things in our lives, the more you do them, the more natural they become. You'll learn to make time for food prep to save you time throughout the week; you'll learn to squeeze in workouts when necessary, and how to get more out of a 20 or 30 minute session when you have to make it quick (remember my motto - work harder not longer); you'll learn all kinds of shortcuts that will help you get what you need to do done.
There is no final exam for the clean eating lifestyle, so take your time in learning. Enjoy the process.


Wednesday, September 4, 2013

The Crazy Train is En Route!

The exhausted moving crew ;-)
This last weekend we packed up and headed to San Diego to get Shiloh and Jared moved into their new apartment. It was busy, sweaty, and fun ;-)

The next day, we took a trip to the base to hit the shopping center. I haven't been in one since I was a kid, and boy was I surprised! I couldn't believe how much was there - it was like walking into a mall! There was even a Lancome department! Then on to the commissary - HUGE! And the pricing? OMG! As a mom and a nutritionist, I was thrilled to see that real food was both readily available and affordable. :-)

We loaded up the car with their first shopping trip and my super-organized daughter managed to fit it all in its proper places, lol! Their fridge/freezer and pantry are well-stocked! Our only dismay was not being able to find Ziploc Steamer Bags on bases, but she found them the next day somewhere else.

We had a lot of fun, and I had a really hard time leaving. It's still hard to believe that Shi won't come walking in the door, or that she's not down the hall in her room Skyping with Jared. My little girl. Sigh.

Anyway, I managed to bring home a little something extra from San Diego... food poisoning. It laid me out flat. Horrid. Yesterday I was back on solid food - though gently, lol. Today I'm more stable, but still feeling the after-effects. Focusing on hydration, that's for sure!

In the meantime, the demolition phase has commenced! OMG! I can't believe how much changed in such a short time! While we were in San Diego Sat/Sun, my folks got the majority of the pool fence down and it really opens up that backyard! Woot! And when I showed up yesterday at the house (lunch delivery, lol), I was absolutely astonished! Walls down, flooring up, kitchen gone! I can't believe it happened so fast! My parents, Joey and Jordan had kicked some serious demo-ass!

Here's the kitchen wall before...the kitchen is on the other side of that wall/arch.

Here's that same wall yesterday...

Crazy, right??? Talk about fast work!! Holy cow! It's so exciting to see it happening! Here are a few more pics from yesterday...
Winnie refused to ride in the back seat...
he preferred Bethany's lap.




WOOOOHOOOOO!!! Today they're working on removing the rest of the current flooring in the bedrooms, and pulling down the fireplace and a couple more walls. We ordered our new patio doors yesterday (ouch) and those should arrive in 2.5 weeks. See that door in the pics? That's the current backdoor. We're opening up that wall to put in a 4-panel slider. :-)   Then the hubby came up with a fantabulous idea for my counter/island and baseboards - he's got a product he developed that we'll use to make a custom island and baseboards. He showed me the rock yesterday and I can't wait to see the sample he's creating! Freakin' Awesome!!! I'm so excited!!!!

And because all this isn't enough crazy (though all the above is the fun kind of crazy) we're also dealing with some other things, unfortunately these include a runaway dog (my folks' dog) - I'm planning to knock on doors today when I get there, as animal control hasn't picked him up, and then there's the worst crazy - we've got a stalker ex-boyfriend for my youngest. We're talking to police, strategizing to make sure she's never alone, and worrying. I'm thankful we've got my son's dog in the house. I'm also grateful that last night, her manager at work was johnny-on-the-spot when there was trouble. Makes my heart tremble. I'm also thankful that she's surrounded by family and friends - that might get old for her quick, but better smothered and safe than... well, than not.

So... there's my update on what's happening behind the scenes at Recipe For Fitness ;-)  How's it going with you?

Happy Wednesday!



Tuesday, September 3, 2013

Champion Performance Recipe of the Week - Breakfast Cookie - Competition Diet

Are You a Victim of Sucky Diet Syndrome? Eat a COOKIE!
Diet got ya down? Low carbs, no sugar, no fun? Then it's time you had a cookie. Heck, have one for breakfast. Or two. Yeah, I'm serious! Life's too short for sucky diets! Now before you dive into a bag of Oreos™, let me explain...

One of the things I love most is creating in the kitchen... sometimes my experiments work and sometimes they flop, but this one (you'll be glad to know) is a keeper - Frosted or Unfrosted! These giant treats look like snicker-doodles when they come out of the oven, and taste like banana bread. High in protein and fiber, with a great balance of carbs & fat, they make a terrific breakfast on the run. If you'd like a quick & easy go-to breakfast cookie that won't bust your diet, give these a whirl... and let me know what you think!

Protein Banana-Doodles
Makes 6 frosted cookies
*Important note: Do not make substitutions on this recipe.
Purchase HERE

Dry Ingredients:
●  3 scoops Champion Performance Banana Cream Pie OR Vanilla Ice Cream Pure Whey Plus protein powder (*1 scoop = 1/3 cup)
●  ½ cup sifted coconut flour
●  1 Tablespoon ground cinnamon
●  ½ teaspoon ground cardamom
●  1 Tablespoon baking soda
●  ¼ teaspoon sea-salt
●  2 packets Stevia (I used Sweet-Leaf)

Wet Ingredients:
●  4 egg whites (or 1 cup liquid egg whites)
●  1 cup mashed banana
●  ¼ to ½ cup unsweetened vanilla almond milk


Directions:
1. Preheat oven to 350. Line baking sheet with foil & spray with oil (I used coconut oil)
2. Whisk dry ingredients in a large bowl until well blended.
3. In a medium bowl, beat egg whites until fluffy. Slowly add mashed banana.
4. Stir the egg white/banana mixture into dry ingredients, then add almond milk until moistened all the way through.
5. Separate into 6 balls, and place on foil lined & sprayed baking sheet. Flatten slightly so they look like large cookies.
6. Bake 22-25 minutes or until tops are golden and knife inserted in center comes out clean.
7. Transfer to wire rack to cool.


FROSTING
Ingredients:
●  3 scoops Champion Performance Vanilla Ice Cream Pure Whey Plus protein powder (*1 scoop = 1/3 cup)
●  2 packets Stevia
●  ½ teaspoon pure vanilla extract
●  1 Tablespoon butter (unsalted), softened
●  ¼ cup unsweetened vanilla almond milk

Directions:
1. Stir together until mixture resembles frosting. Spread over the six Banana-doodles.
2. Store in airtight container in refrigerator for up to 4 days.

Tip and substitutions: Add walnuts or ground flax seed. To reduce calories, carbs & sugars, omit banana and replace with 4 Tablespoons (1/4 cup) unsweetened applesauce, and increase cinnamon to 2 Tablespoons.

Nutrition Information:  
Each: 249 calories; 26 g protein; 20 g carbohydrates; 7 g fat; 6 g fiber; 7 g sugars