More Butternut Squash!!!!

Since last week I discovered Butternut squash, I decided to try more recipes with it.

Last time when I cooked the soup I roasted the rest of the butternut squash and it turned out great, so this time I decided to make the whole dish out of it.

you will need:

2 cups of squash

1 red pepper

1 green pepper

1 Leak

1lbs of chicken tenderloins

Spices to taste

Preparation:

Chop all the vegetables in same size cubes(about 1 inch squares), spray baking dish with Pam , set all the veggies in the dish , sprinkle with some garlic salt and roast them at 370 for about 30-40 minutes(until tender).As the vegetables roast, rub some spices on chicken tenderloins ( I like the Cajun spice )and grill on the Gorge Foreman grill until ready.

Set the meat aside, and mix with vegetables when they are ready.

Leave in the oven for another 5 minutes, for flavors to combine.

Enjoy.

You can serve it with the side of hummus, or with a splash of low sugar barbeque sauce.

 

 

 

 

The Best Thing In The World For Your Health

Can you guess what the healthiest thing in the world is?

It’s not a miracle plant or some new kind of supplement. It’s actually exercise! Making sure that you’re up and moving may seem like common sense but it’s harder to do for some people than it is for others. Check out this video below to learn about how many different ways that exercise can improve your health and your life.

 

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The soup that kicked my butt!!!!

Hey, actually that was peeling a butternut squash, that kicked my butt.

Friday was the first time I peeled butternut squash and didn’t realize that it is so hard to do.

If you have an easy way to do that, please let me know, I would really appreciate it.!!!!!!!!

After the squash was peeled and the soup cooked, it turned out delicious, so I want to do it again, but with less butt kicking:)

OK so my soup was, Rachel Ray inspired, I think she is a wonderful Cook, and I am going to try some of her recipes , but make them healthier.

Actually in this recipe, she used butter, flower and milk  , but I decided to use almond milk instead and it worked great.

Her show was just on when I was doing my cardio on the stair master, and since I always look for new inspirations for cooking, of course my attention was drawn to the recipe.

I didn’t have a chance to write it up, so I tried to memorize all the ingredients. Unfortunately at the end of the workout I didn’t remember it all, so I decided to experiment with what I did.

Here is, what was on my memory list:  Butternut squash,Red onion,Leak,carrots,parsnip ,bay leaf ,oregano,black pepper,chicken stock.

I didn’t remember the quantities,so here is what I used

1/2 of large butternut squash(peeled and cubed)

1 large leak

2 medium carrots

1 large parsnip

1/2 large red onion

5 garlic cloves

2 tablespoons of chicken bullion

1 teaspoon of black pepper

1 teaspoon of Tuscan spice( I didn’t have oregano)

5 bay leaves

1/2 cup of almond milk

After chopping up all the vegetables, I put them in the pan and covered with water and got into a boil, added spices , bullion and garlic(pressed) ,  reduced the heat and let it cook until the vegetables got soft. At the end of cooking I added 1/2 of almond milk and let it cook for another 5-10 minutes.

This soup was a success in my eyes, I didn’t even ask Jamie to grade it, I liked it so much.

The good thing was that I didn’t waste the rest of the squash,  I roasted it in the oven in the casserole dish sprayed with Pam, I used a little of garlic salt to taste.

Baked it at 350 for about 30 minutes.Turned out great as well, making a great side dish next day.

Give it a try , and please let me know how you liked it.

PS. Please share with me the easy way of peeling the butternut squash!!!!

 

 

 

 

Let’s Get Physical [Infographic]

America’s Resolution To Stay Fit

The fridge has been cleared of all of those holiday treats and it’s time to get serious. You made a resolution and you are going to stick with it! What about the rest of the country? Check out this infographic to see what America is doing to slim down. Connect with us on Facebook or Twitter or leave a comment in the box below. And don’t forget to sign up for all of the extra Transformation Spot bonus material on the top of the page!

Healthy Foods That Might Ruin Your Workout

Not all healthy foods are good to eat before you hit the gym.

A lot of foods can actually slow you down in a variety of ways which prevents you from getting the workout you really want and need. Since we don’t want anything slowing you down we decided to share some of these workout saboteurs with you.

1. Flaxseed – It’s good for you but the high fiber can cause gas and bloating which will definitely slow down your workout.

2. Hummus – Great snack to have AFTER your workout. It takes a while to settle and will definitely slow you down if it’s bouncing around in your stomach.

3. Dairy – Again, it’s a great food to have after your workout. Having it up to two hours before you hit the gym is sure to kill your workout.

4. Salty Snacks – Nuts are great sources of protein but anything with high levels of salt can throw off your fluid-balance which is essential for better workouts.

5. Hard Boiled Eggs – They are a great source of protein but they don’t offer any immediate energy. They also take some time to digest and will stay in your stomach during your entire workout.

Read more about foods that slow down your workout here. 

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How about breakfast for dinner?!

Just yesterday night I came home after full day of work and I was totally unprepared for dinner.

for my defense, I feel like I am still catching up after the traveling to Kansas and snowboarding trip out west,so I haven’t really done a good grocery shopping trip yet.

What I had in my fridge was: egg whites in the carton, spinach, pico de gallo, goat cheese and hummus.

I decided that omelet for a cold winter night sounds great.

It took me 10 minutes to do it.

Ingredients:

3/4 cup egg whites

3 tbs pico de gallo

1 oz goat cheese

2 cups spinach

Pam

Preparation:

Wash spinach leaves, spray the pan with Pam, saute spinach until for 2-3 minutes add pico and set aside.

Pour the egg whites on the pan, let it cook until eggs became white(not clear) arrange the spinach over  the eggs, add goat cheese  and more pico if needed, fold on both sides and let it cook for another couple minutes.

Serve with the tablespoon of hummus on the side.

Yummy:)

10 Quick Ways To Burn 100+ Calories

Sometimes we hit those spots where we feel like we are stuck. We workout every day, we eat pretty healthy, but we just aren’t getting the results we want. Well we put together a few sneaky ways to burn more calories every day by doing every day things.

1. Cook Your Meal – If you spend about 40 minutes chopping, stirring and mixing you can burn up to 128 calories before dinner is even ready!

2. Dance Dance Revolution – Play one of these new dance games with your kids for just 20 minutes and melt away over 100 calories. It’s fun family time and it helps to shrink your waistline.

3.Deep Cleaning – If you spend about 25 minutes scrubbing you can say goodbye to about 107 more calories and all that grime you’ve been waiting to go after.

4. Plant A Garden – 100 calories comes off in about 20 minutes if you’re planting, digging and weeding in your garden.

5. Be Creative – Find yourself with some down time? Instead of turning on the TV pick up a new shade of paint and try to liven up one of the rooms in your home. Burn 120 calories in just 35 minutes.

6. Read A Book – Believe it or not you can burn 100 calories by reading for a little over an hour. Find a good book, sharpen your brain and burn some calories!

7. Shovel Snow – It sounds terrible but bundle up and get out there! In a heavy snow you can go through 100 calories in just about 20 minutes.

8. Take The Stairs – If you spend about 15 minutes on the stairs throughout the day you will have burnt an extra 100 calories. as Nike says “Just Do It!”

9. Be Fidgety At Work – Just by doing little things like drumming on your desk or playing with your hair can burn up to 100 extra calories per hour.

10. Choose A Basket – If you aren’t stocking up you might be able to carry a basket at the store instead of pushing a cart. That little change will burn an extra 100 calories while you spend your 30 minutes walking up and down the isles of the grocery store.

More ways to burn more calories here. 

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7 Snacks That Melt Fat

Here are a few good snack combinations that will fill you up and give your body some of the nutrition that it really needs. Even better news, they are all DELICIOUS


  • Slice one hard-boiled egg.
     Place pieces on five low-salt whole-grain crackers topped with small tomato slices. Add ground pepper to taste.
  • Dip 10 carrot sticks into two tablespoons of hummus. Go the homemade route and whip up this tasty recipe for black bean hummus.
  • Make use of your leftovers: Shred two ounces of turkey breast and place on half a toasted whole wheat English muffin. Place two thin slices of avocado and a large sliced strawberry on top.
  • Cut a small apple into eight pieces. Mix together one tablespoon of natural peanut butter and one teaspoon of honey; spread evenly on each slice. Super easy and you can take those basics with you anywhere.
  • Lightly toast one small slice of whole-grain bread. Cover its surface with two ounces of drained water-packed tuna and top with one tablespoon of shredded part-skim mozzarella cheese. Broil until the cheese is melted. It doesn’t have the weight of a restaurant style tuna melt but it fills you up without loading you with fat and empty calories.
  • Cut one large flaxseed tortilla in half. (Save the other half for your next snack attack.) In a small bowl, mash one-quarter cup of blueberries and sprinkle with cinnamon. Spread one tablespoon of low-fat cream cheese onto one half, then top with the blueberry mixture. Fold it and chow down. This snack will satisfy that killer sweet tooth.
  • Have a quick, colorful salad: Toss three cups of baby spinach, 10 cherry tomatoes and one tablespoon of pine nuts with two tablespoons of balsamic vinegar. If this doesn’t really do it for you try mixing in other veggies like bell peppers or broccoli.

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Diet vs. Exercise

This is kind of a silly question.  Diet and exercise go hand in hand when it comes to health.  Sometimes, hopefully just sometimes, you may have to choose between one or the other.  So here are your best choices when you have to choose.

When you need to lose weight DIET is the key.  Research shows that cutting your calories is the best way to a smaller waist line.  It is easier for most people to cut 500 calories out of their diet than to work of 500 calories at the gym.

When you need an energy boost turn to EXERCISE.  Exercise gets your brain to pump out stimulating neurotransmitters.  People who work out on a regular basis are more likely to experience surges of energy.

To boost your heart health you can rely on your DIET.  If you had to do one thing to help your heart it would be to get your Omega-3 fatty acids.  They can improve heart health by up to 64%.

If you want to prevent Diabetes you need your EXERCISE.  Diet and exercise are both incredibly important to control your weight but exercise has the slight edge.  Your active muscles use up the glucose in your blood which helps control your blood sugar levels.

Click here to read more.
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Crispy chicken

A lot of you are asking me for recipes for chicken that are a little more interesting than just grilled chicken. I am personally not a huge fan of breaded chicken breast, but Jamie enjoyed this one, so I decided to share it with you. Here are the ingredients: 3 egg whites 1lbs of chicken tenders 1 cup of rolled oats 1cup of oat bran 1tsp of your favorite seasoning Preparation: Put oats and oat bran in a container,in a separate container whisk egg whites with the fork, add the seasoning , dip chicken tenders in it one at the time  and place them in the container with oats and roll them in. Spray the baking sheet with Pam, preheat the oven to 380 degrees, bake until fully cooked .   Sweet potato fries: Ingredients: 1 big sweet potato, or 2 medium ones 1 tbs of olive oil Cut sweet potato into 1/3 of an inch strips, place them in the container, add 1 tbs of olive oil, cover with lid and shake well. place on a baking sheet and bake until crispy. Allison, thanks for reminding me about safety rules for cooking!!! Here is the safe temperatures for cooking different type of food Remember wash your hands every time you prepare raw meat!!!!! Danger Zone graphic

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