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 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!!!!

 

 

 

 

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:)

New Year – New Start – New Goals –

Wow…2012 is already 16 days deep…UNREAL! I don’t know about you but I am super stoked for ALL that is in store for the next 12 months…As most of you know I am in a little bit of a competition with Chunk, Big House, and Big “S”…well, apparently somewhere between the holiday parties, the vodka tonics, cookies, carb loaded foods, Christmas, and New Years I failed to keep you all updated on our progress…if you call it that?!

Being that I am fairly disappointed in myself with my eating habits the past month. Yes, that is right I am CALLING MYSELF OUT and I am asking YOU to keep me accountable…ya Digg? As of New Year’s Day I was up 4 lbs from the start of the competition! Having said that I am ON my SHOW MODE DIET and weight will be falling off! Lucky for me I was able to get workouts in and stay fairly lean for gaining weight…body fat is probably still around 9.5%

Here is the GOAL AGAIN BUT BETTER              

I am def in the mood for a killer month as I just kicked off the opening of Chi-Town Boot Camps Woodstock two weeks ago and already have 15 members with a goal of 35 by February 15th!  If you are in that area and want a killer workout, nutrition, and cardio….check us out! We have found our home at 110 Irving Ave Unit B (Behind ACE Hardware) and hold boot camp Monday, Tuesday, Thursday, Friday at 5am, 6am, 9am and 7pm (5:30pm Friday)! Saturday at 8am and 9am! We have some absolute Rock Stars already and excited to grow the family!

 

Now, the competition! I have to say I am impressed with the boys…they have kept to the plan and as much as the holidays derailed some progress they are back on their A game and ready to rock and roll. So, I am just going to go ahead and quote them from their past messages!

BIG HOUSE -

“Good to hear from you guys I was hoping no one quit. Week 5 was a really good week. Haven’t really compared photos from beginning but I am definitely getting stronger.  The  holiday temptations are over after we take our last trip back to Woodstock. Week 6 was a little tougher as I got an infection in my knee! The knee is on the mend but not quite 100% yet. Friday was not better as I  woke up with a wonderful case of stomach flu or food poisoning. That too is about gone today.  Weight is back down to 156 today but was up to 158 late last week. I am ready to crush these next weeks so be ready boys cuz The Big House is coming!”

Neck 14.75
Chest 36
Belly 30
Waist 30.5
Hips 37
Bi 11.5
Tri 10.75
Quad 19.75
Calf 15

BIG “S” – “Hey boys, Sorry I did not get an email out last week, I was slammed at work.  I was in the same boat as you guys ( looked a lot like Chunk’s pic). I got back in the swing and this week and I should be able to rock the last 6 weeks. I got pumped up last night because when we started this program I could only do 3 pull-ups ( yes I was able to do 15 in high school) and now I can knock out 8 with no floor help. Small victories!!!  I hope all is well. Been chugging along week by week and my weight this morning is 219. I got slowed down last week with a back problem, but should be back to normal this week. I don’t have measurements yet because I was home alone all weekend. All us married guys should know how rare that is. Anyhoo have a good week Great Game Packers and GO GIANTS!!!”

Neck-15 1/4″
Belly-39″
Bicep- 16.1/4″
Forearm-13″
Waist-37″
Penis-13″
Hips-42.1/2″
Thighs-24 “
Caves-17″

CHUNK -”Sorry fellas, been getting my sh*t handed to me at work.  Onlyable to get in about 3 days this a week, but should be able to get some quality time in the rest of this week and next! I have a couple questions for our Sensai-
1. Steam rooms after a workout – good, bad, indifferent? 2. Coffee – same? I attached my most recent picture for you to get a little extra motivation!”

Weight:  215

Neck 17.5
Chest 44
Bicepts 15.5
Belly 39.5
Hips 42.5
Thighs 23
Calves 16.5

MANIMAL HERE – Just wanted to touch on a few things before I post my progress as I flip the switch from relaxed eating to SHOW MODE – IN IT TO WIN IT MODE – BEAST MODE!

Chunk, I am a big fan of the dry sauna pre and post workout. I like the warming aspect of it before for a few minutes to get the blood flowing, sweat going, high body temp = high heart rate = more fat burn! It is a great way to loosen and stretch out the muscles you are about to break down. As far as after, it is a great relaxing way to end a great session. Helps release toxins from your blood and sweat out any excess water or sodium you might be holding. Some might even say it is a great to flush out that 1.75ml “Glass” of wine you guys always seem to have! I’m just sayin…lol! As for coffee…HELL YEAH! I am at Dunkin Donuts everyday getting my coffee to start my day! Just careful with the cream and sweetners…I prefer milk and sugar over all of them! Just not over kill…moderation. Too much of anything IS NOT good for you! Well…I can think of ONE thing we ALL agree on that there is always room for! I believe it fit into BIG “S” request for additional cardio sessions…lol! Ya dig?

Okay, now…BIG “S” you are in the area so you have an INVITE ON ME to take My Chi-Town Boot Camps Woodstock sessions! I better see you there Mon-Tues-Thur-Fri 5am, 6am, 9am, and 7pm! Saturdays at 8am and 9am. I plan on seeing BIG HOUSE there too when he is in town! Big Boyd started up just 13 days ago and as of today he is down 10lbs, my cousin lost 6lbs the first week, and my sister lost 3lbs and probably more this week…so why don’t you come and GET SOME!

Now that I have that out of the way I will drop a little bit of my progress on YOU!

Weight – 202 lbs
Neck – 16”
Chest – 45”
Bicep – 17.5”
Forearm – 13.25”
Waist – 32”
Belly – 33”
Hips – 39”
Thigh – 23.5”
Calves – 15”

Yes, I am about the same as last time I posted measurements! I will give the resason for it as this “YOU CAN NOT OUT TRAIN A BAD DIET!” Truth, I feel like I need to pick it up and do some work these next weeks ahead. Not only am I in a competition with these guys, but I will be doing the Gladiator Assault Challenge on 3/31 and then taking stage in the WBFF to go after my PRO CARD on April 14th! Only thing left to say is….I’m GONNA GET SOME!

 

 

 

 

 

 

 

 

 

CLEAR EYES – FULL HEARTS – CAN’T LOSE

SEXY BEAST OUT – For Real I am headed to Cali on Thursday so time to soak up the sun!

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

How To Eat For Your Heart

We try to give you some good tips on how to eat healthy for fitness and weight loss but also for your overall health. Your heart is the engine that keeps your body going and you need to make sure you’re giving it all the love and attention it needs, starting with the right fuel. There is actually a lot more to eating heart healthy foods than avoiding bacon and salt. Here are a few really god tips.

 

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Healthy Foods That Actually Fill You Up!

One of the hardest parts of eating healthy is feeling hungry right after you eat. Many people have the problem of not loosing weight, even when on a healthy diet, because they still end up consuming too many calories. We find that the trick is to eat the right healthy foods that actually fill you up. This way you don’t end up feeling hungry and eating more than you need. Here’s a list of really good and healthy foods that will satisfy your hunger and control your appetite.

 

1. Greek Yogurt

2. Eggs

3. Whole Grains

4. Nut Butters (peanut,almond, cashew)

5. Oatmeal

6. Skim Milk

7. Cheese 

8. Apples

9. Berries

10. Nuts

11.Chick Peas

12. Green Tea

13. Dark Chocolate

14. Melon

15. Black Beans

Find more healthy and filling foods here 

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