Updated on December 3, 2014
Treadmill Workout #1
This is a great High Intensity Interval Training Workout. This is designed to burn fat and keep your heart working through the different fat burning and aerobic zones.
I’m going to give you my MPH in parenthesis, but you should work with what is a challenge for you, remember that I ran cross country for two years and have run races ever since.
Walking, you should be able to breathe and carry on a conversation.
Jogging, you should be working, but still allowing your heart rate to recover.
Sprinting, you should be all out, uncomfortable, and not able to talk.
Minutes 1-2 Walk at brisk pace (3.4mph)
Minutes 3-7 Jog at an easy pace- for most this should be around 7.2 mph (8.0mph)
Minute 8 All out sprint- for most this should be around 8.5 mph (9.0mph)
Minutes 9-10 Jog at an easy pace- 7.2 mph (8.0mph)
Minute 11 All out sprint 8.5mph (9.0mph)
Minutes 12-13 Jog at an easy pace- 7.2 mph (8.0mph)
Minute 14 All out sprint 8.5mph (9.0mph)
Minutes 15-16 Jog at an easy pace- 7.2 mph (8.0mph)
Minutes 17-20 Turn the incline up to 10% at a comfortable walking pace (3.2mph)
Minutes 20-24 Walk on a flat incline 0% to recover at 3.4 mph
Updated on December 3, 2014
Clean Eggplant Parmesan
I love eggplant parmesan. But the breading and frying do not make a good clean meal. Here is an awesome clean, gluten free alternative to Eggplant Parmesan.
Why Would your Body Benefit from eating this?
Eggplant– A satiating vegetable that is full of fiber, phytonutrients, anthocyanins, bioflavanoids, and polyphenols. What does that mean? It’s full or iron and calcium, shown to help control diabetes and improve heart health. The chlorogenic acid in eggplant fights free radicals (hello cancer) in the body and improves blood cholesterol levels while also being known to be antimicrobial and antiviral. The vitamin K prevents blood clots and improves blood pressure by relieving stress and strengthening capillaries.
Tomatoes- Tomatoes are one of the most phytonutrient rich foods on the planet. Phytonutrients allow for better enzyme function in the body and less oxidative stress (imbalance of free radicals and antioxidants). With over 32% of your daily value of Vitamin C and lycopene, tomatoes are known to improve heart health, lower cholesterol, and fight osteoporosis.
Parsley- The vitamin variety of parsley helps you maintain a strong immune system, along with folic acid that improves blood pressure. Parsley has also been known to help flush excess fluids from the body and has anti-inflammatory properties that benefit people with joint or muscle pain.
Parmesan- Packed with protein, calcium, and vitamin A. Unlike most dairy products, Parmesan has been proven to be more easily digested since it contains trace amounts of lactose.
Clean Eggplant Parmesan
One large eggplant (leave the skin on-that’s where all the phytonutrients are!), cut into discs
Olive Oil Spray
1 tsp. Salt
1 tsp. pepper
1 tbsp. Garlic Powder
2 Large Tomatoes cut into discs
1/8 c. Minced Garlic
1 c. Parmesan Cheese (use 1/4 c. in garlic and onion mixture, save 3/4c. for topping at the end)
Italian Seasoning, to taste
2 tbsp. Olive Oil
1/4 Finely Chopped Onion
Garlic Powder, to taste
Salt, to taste
Preheat the oven to 375 degrees Fahrenheit. Lay eggplant in a sprayed or parchment paper lined baking pan. Spray with olive oil spray on both sides and top with salt, pepper, and garlic powder. It should look like the picture below. Heat in the oven for 20-25 minutes.
Meanwhile mix together in a bowl- minced garlic, parmesan cheese, italian seasoning, olive oil, onion, garlic powder, and salt. Allow to sit while the eggplant is cooking, this allows the flavor to blend.
Remove the eggplant from the oven and lower the temperature to 350 degrees Fahrenheit top with a tomato disc on each eggplant slice. Then layer the onion and minced garlic mixture, and top with remaining parmesan cheese. Bake for 20 minutes, and broil for the last 5 minutes to brown the cheese if desired.
Remove from the oven and allow to sit 5-10 minutes (this is a necessary step! The flavors blend much better and the eggplant sets up nicely)
Enjoy!
Updated on December 3, 2014
Chocolate Coconut Pancakes
After getting bored with my same pancake recipe, I decided to google protein pancakes and came across The Lemon Bowl’s amazing looking Almond Joy Pancakes. After making a few tweaks of my own, the result was delicious and had some added protein and fiber!
Why Would Your Body Benefit from Eating These?
Coconut– High Fat, Low Carb source of manganese, copper, and selenium which help regulate blood sugar, calcium and iron absorption, production of collagen (goodbye cellulite!) and support thyroid and immune function.
Cacao Nibs– High fiber source of iron, antioxidants, and magnesium that has been shown to improve moods, improve muscle and nerve function, and open up blood vessels.
Chia Seeds– Another high fiber source loaded with antioxidants, protein, and healthy fats that help athletes retain hydration, boost calcium, phosphorus, and magnesium levels, and protect against heart disease and type 2 diabetes.
Coconut Oil– Made up of medium chain triglycerides, the saturated fat in coconut oil can help increase your energy expenditure. The fatty acids also contain Lauric Acid which has been show to kill bacteria, viruses, and fungi. Coconut oil consumption has also been linked to boosts in brain function and lowering of bad LDL Cholesterol.
Chocolate Coconut Pancakes
Serves 3
1/2 c. coconut flour
1/3 c. unsweetened shredded coconut
1/4 c. Great Value Stevia (measures cup for cup with sugar)
1/2 tsp. baking powder
1/2 tsp. salt
1/4 c. cacao nibs
1 tbsp. chia seeds
2 Eggs
4 Egg whites
1 c. unsweetened almond coconut milk
1/4 c. coconut oil (melted)
1 tsp. maple extract
2 Squares 90% Ghardelli Chocolate chopped up
Preheat a skillet over medium heat with 1 tsp. coconut oil to grease.
Combine the flour, shredded coconut, stevia, baking powder, salt, cacao nibs, and chia seeds. Mix well.
Add in the eggs, egg whites, almond coconut milk, maple extract, and chopped chocolate pieces. Mix well again. Slowly add in the melted coconut oil last. (I find the coconut oil mixes in better last since the coconut oil is warm and the mixture is a little cold)
Now take a small ladle or 1/4 c. measuring cup and put four in the skillet like the image below. Allow to cook for about 3 minutes each side. You may need longer depending on the heat of your pan.
Additional Topping Ideas: Maple syrup, chocolate chips, coconut flakes, vanilla greek yogurt!
Updated on December 3, 2014
Cinnamon Sticky Bun, Anyone?
Low Carb and Delicious. This hits the sweet spot for cinnamon rolls or sticky buns, the key is the icing. It’s so easy, it really shouldn’t count as a recipe.
Cinnamon Sticky Bun
One Cinnamon Roll Quest Bar
1/2 Cup Greek Yogurt
1 Tbsp. Fat Free Cream Cheese
1/4 Cup Unsweetened Almond Coconut Milk
1 Cinnamon Sensations Laughing Cow Wedge
1 Scoop Cinnamon Roll Protein Powder (Vanilla and Cake Batter Flavors will work too)
1//2 Packet Truvia
Dash of Cinnamon
Dash of Ground Ginger
Line a baking pan with parchment paper- you don’t need a big one.
Take the Quest bar and flatten in between your fingers the best you can. Then cut it in half lengthwise- think two hot dogs. Roll the two pieces around each other in the shape of a cinnamon bun. Bake at 350 for about 5 minutes. Keep an eye on it. You should be able to tell when it’s done by how warm and expanded it is. Heat it to your liking.
Meanwhile, mix all remaining ingredients well in a bowl or food processor. Remove the stick bun from the oven and pour the icing over while still warm.
Let’s Compare Atlanta Bread Company’s Sticky Bun to this one:
Updated on December 3, 2014
Crustless Broccoli Quiche
Need a breakfast that won’t leave you hungry one hour later? With eggs, broccoli, and cheese, this protein packed breakfast will keep you satiated for hours.
Why Would your Body Benefit from this Breakfast?
- Broccoli– Great for people who don’t eat dairy, broccoli is a powerhouse of Calcium, Vitamin C, Vitamin A, Iron, Vitamin K, Zinc, and Fiber. Broccoli has been know to prevent inflammation and osteoarthritis, along with producing enzymes that help protect blood vessels. There are also phytonutrients in broccoli that help reduce molecular damage done by free radicals in the body.
- Eggs– COMPLETE in every way. Eggs have a complete range of amino acids making them complete protein sources. They have all b-vitamins in them, supporting a healthy metabolism. Eggs are a rich source of Omega-3 healthy fats that are important for brain, heart, and bone health. Omega-3’s also help fight inflammation in the body.
In just over 100 calories you are getting a great combination of fiber and protein that helps regulate blood sugar and support insulin function. This keeps you from those 10am HANGRY feelings. Not to mention the large dose of vitamins and minerals from the egg and broccoli that make this breakfast keep you full all morning. With just 113 Calories, a serving of this quiche contains 4g Fat, 3 Net Carbs, and 12 grams of protein!
Crustless Broccoli Quiche
Serves 4
2 Broccoli Crowns
2 Large Eggs
1 Cup Egg Whites
1/8 Cup Nutritional Yeast
4 Laughing Cow Cheese Wedges (I used two French Onion and two Garlic and Herb)
1/4 Cup Almond/Coconut Milk (Unsweetened)
Himilayan Pink Sea Salt
Mrs. Dash Steak Seasoning Table Blend
Start by putting the broccoli crowns on a plate and chop them finally. Put chopped broccoli in a bowl with a 1/4 c. of water and cover. Microwave for 5 Minutes.
While the broccoli is cooking, take out a large microwaveable bowl and roughly chop the cheese wedges. Then add the remaining ingredients and mix well. Season with salt and steak seasoning.
Add in the cooked broccoli and mix well again.
Microwave on 50% power for six minutes. Pull the quiche out and run a knife along the edges (DO NOT STIR). Place the quiche back in the microwave for 8 minutes on 50% power.
Pull the quiche out and let sit for at least ten minutes before serving.
Or let sit 20 Minutes and store in the refrigerator.
Variations to Consider:
Maybe you are not a fan of broccoli- I have made this recipe with spinach, onions, peppers, and mushrooms. Just throw those vegetables in the microwave for 5 minutes, then continue with the rest of the recipe as is.
