zucchini pizza cruise ships + single leg deadlifts

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that caption is PERFECT!!!  i freakin’ love this picture.

walkingoutofthegym

i don’t know about you, but i need my daily dose of endorphins!  i got some this morning in the form of Total Conditioning. can you tell by those sweat stains?  afterwards, i took a moment to focus on my exercise pick of the week: single leg deadlifts.

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1. start in a standing position; knees soft, back flat, feet shoulder width apart, weights in front of your thighs, shoulders down and relaxed.  lift right leg slightly so foot is off the floor.

2. lower your torso forward/downward.  at the same time, raise your lifted leg, keeping it straight.

3. once stretch is felt mainly in your hamstrings and lower glutes, return to original position by raising torso and lowering the lifted leg.

4. straighten the knee of the supporting leg as torso becomes upright. try it again on the opposite leg! 4 sets of 12 on each leg with heavy ;) bells.

IMPORTANT TIPS:

  • the heavier the weight, the more challenging the exercise
  • keep your back flat all the way down and all the way up
  • hips remain square; try not to tilt or twist them. torso should face the front at all times.
  • go as far down as YOU feel comfy, not as far as your neighbor is going!
  • you can modify this exercise and keep your back toe on the ground for balance
  • keep your dumbbells super close to your body all the way down and all the way up.
  • which ever leg you are standing on should keep a soft knee ensure the weight is in your heel and not your toes

what they work: those glutes, hamstrings, lower back, core, trunk.

awesome. on to tha fooooooood!

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Zucchini Pizza Cruise Ships

the stuff:

  • 2 raw zucchini
  • 1 cup extra lean ground turkey
  • 1/4 cup shredded mozzarella almond cheese
  • 1/4 cup low sodium pizza sauce
  • 1/4 tsp black pepper
  • 1 tsp Mrs. Dash tomato basil no salt seasoning
  • 1/4 cup yellow onion, chopped
  • 2 garlic cloves, chopped
  • 4 cherry tomatoes, sliced
  • 1 tbsp fresh basil, chopped
  • 1/2 tsp dried basil

do this:

preheat your oven to 350 degrees.

halve raw zucchini (long ways) and scoop out the seeds and insides.  they should look like empty canoes once done. (don’t discard the insides! you can actually cook them back in with the meat if you’d like or eat them separately at a later date. either way, don’t waste!)

in a large skillet, set your burner to medium-high heat.  add chopped garlic and onions and sauté until translucent, about 2-3 minutes.  add in your extra lean turkey meat, liquid aminos, pepper, dried basil, and Mrs. Dash seasoning.  stir/saute until cooked through completely and there is no more pink.

in a separate bowl, combine the pizza sauce and turkey meat crumbles.  then, divide and spoon this mixture evenly amongst your zucchini shells.

top the ships with your sliced tomato, shredded almond cheese, and finally, the chopped basil.

bake in the oven for 30 minutes or until your desired zucchini consistency.

serving size: 4 ships

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approximate stats for the entire recipe! (*remember, ingredients vary by the brands you use*)
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Q: how much does ‘heavy’ weigh?  

A: i am so sure i have answered this before, but here it is again!  you gotta implement a little trial and error.  i usually do 12-15 reps per set.  so, heavy for me equals pretty much struggling to finish on rep 8-10. it varies per exercise though! there is no set number across the board so to speak… you must see for yourself.  write your beginning numbers down to track your progress, and add weight gradually over time to get better , bigger, and stronger.  you’ll start seeing muscles you didn’t even know you had, watch!

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weight lifting has transformed not only my body, but my mind. confidence booster? heck yeah!  i no longer dread the dressing room mirror and i find myself trying on items i would normally shy away from.  better fitting clothes is definitely an advantage worth working for! i get emails here and there concerning that darn scale and how insecure it makes people feel. you are worth so much more than a silly NUMBER.  i don’t watch my weight anymore; i watch my body!

le

muscles & fro-yo

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i’d like to introduce you guys to my fit friend, Tasha.

Texas shredder 2013.1

thank you, Tasha, for proving yet again that you can do ANYTHING you put your mind to!  she is living proof!  after seeing some of my journey last year, she was further intrigued by the sport of bodybuilding.  so, she went for it!  why? because she CAN!  Tasha overcame the physical and mental challenges of the competitor training journey and ROCKED THAT STAGE.  i’m super proud!  please read her advice and overall first time experience:

What made you compete?

I, like many others, was just going to the gym with no any specific goals but just to be healthy. I’d go
and do maybe 30 minutes of cardio then get on a few weight machines that I thought I knew how to
use, and then just leave. I liked the idea of having a more muscular physique but had no idea what it
took… then someone randomly asked me if I ever thought about doing a fitness competition. I promised
them that I would consider it and the first people I contacted was Leah and my cousin, who
also competes and is currently my trainer. Both of them gave me lots of insight and encouraged me to
compete, so I decided I would give it a try.

What did you gain from the experience?

It’s funny because I went into this thinking all I would gain was a nicer looking body and lower body
fat percentage but I gained sooo much more. Competing has given me a sense of accomplishment.
Competing is a major commitment and I was able to set this goal that was so far out of my comfort level
and accomplish it. Although I am very personal, it’s still a great feeling to show people my competition
pictures. It’s the product of months of work and dedication. My friends and family have also been
really supportive of my decision to compete, even more than I would have imagined. That feeling of
overwhelming love and support has actually been one of the best experiences from competing. This is
what kept me motivated.

Do you have any advice for first time competitors?

There are 2 things I would share with first time competitors. The first thing is that competing is both
physical and mental. The physical part is expected, but the mental not so much. The mental part was
actually as hard as the physical for me. You will doubt yourself and your progress, but keep with it! This
is when a good support system will be needed to help keep you focused. The second thing is be careful
not to compare yourself with others. It’s okay to use other people as inspiration, but remember that
every body is different and we are all at different points in our fitness journey. Your progress is based on
how much you improved from where you started, not only if you look like anyone else.

le tash

excellent advice, Tasha.  thank you so much for sharing your experience, insight, and HOT pics with my fit foodies!

i love the fro-yo combo below and get it pretty much every time we go. usually no sugar added vanilla, cake batter, or no sugar added chocolate as far as the fro-yo goes. most of the time it’s worth the tummy after-bloat and overall fluff dairy tends to give me, but now….ooooh but now, my prayers have been answered.

IMG_20130428_230351i recently discovered two new flavors at Red Mango that are both dairy-free and sweetened with all natural, zero calorie, STEVIA!  dark chocolate and raspberry sorbetto. have you had them yet?!  they are both fantastic.

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15 and 10 cals per oz.  YAAAAAS. let me know what you think!

fro yo tips:

  • look up the nutritional stats online before you visit 
  • check for speciality options e.g. dairy-free, sugar-free, no sugar added, low fat, etc.
  • fresh fruit and nuts preferably for toppings
  • live a little. it’s dessert. dessert is fun and to be enjoyed. so do so in moderation!

there are a bajillion self-serve fro-yo places these days, huh!  one on every corner seems like. so….who’s the BEST in your opinion?

 you know who’s got my vote!

le

he’s on a horse + crunchy almond butter brown rice crispy treats

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happy mothers day!! i mean, wait… wrong sunday. ah well, i was honored and grateful to participate in my very 2nd MD.

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this is one of my fave pics of two of my fave people.  7 day old Chiso and his new Granny.

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Sonny treated the special ladies in his life (l to r: our moms and i) to a SCRUMPTIOUS dinner at Capital Grille.  excuse the crappy pic- ALL of our phone batteries were too low to use the flash, smh. 4 outta 4. what are the odds…. so our waiter used the restaurant’s digital camera and even printed us all hard copies. what a nice touch to our special date!

IMG_20130512_211500yes, yes, yes, and yes.  lobster mac n’ cheese, my mom’s pan seared chilean sea bass with citrus and pea tendrils, creamed spinach, and of course i got the salmon which had green beans and onions on the side.  everything was cooked and flavored to peeeeerfection.

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so beautiful and true.  i love when my own little family can all sit down and eat a meal together, but  i definitely miss eating at home with my ‘rents…. i often find myself reminiscing about my childhood memories when hanging out with Chiso.

anyway, that creamed spinach and mac n cheese had my tummy upset with me until about wednesday!  i’ve been keeping my dairy consumption super low, but i went HAM that afternoon. i had to.

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however these guys helped me forget aaaall about my tummy troubles! i love, love, LOVE receiving health and fitness gear for any occasion! do you even need a reason?! thanks hubby!

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so that was last weekend.  THIS weekend, i had been to the gym all week and didn’t want to go anywhere near one saturday morning. i stepped outside instead! Chiso and i had some birthday parties to attend, so i ran to Walgreens (yes, last minute as always) to get some cards.  Walgreens is about 3 miles away, so i ran there and back. literally.  it’s always great to switch things up a bit.

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 one of our events for the day was Rilee’s 1 1/2 birthday fun fest!  this was our first 1 1/2 party and i thought it was the coolest idea ever.  i love when people do their own thing!  Kudos to Tinnell and Marcus.

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Chiso had THE time of his lil’ life lol.  he went from the bounce house, to the petting zoo, to stuffing his face with James Coney Island hotdogs and fries nonstop from start to finish.

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and he even got to experience his first pony ride!

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sooo about the ebook!!!!! the sweetest girl in entire world, Ogechi, came over to proofread it for me again.  i claimed May for the book’s completion date and i’m sticking to that. for one of the books anyway;)   i posted about the sweet snack above on IG- they are crunchy almond butter brown rice crispy treats and taste DARN GOOD. see for yourself!  i made some of them for us to snack on, yum.

crunchy almond butter brown rice crispy treats

the stuff: 

  • 1/4 cup brown rice syrup
  • 1/4 cup crunchy almond butter or cashew butter
  • 1 tbsp Enjoy Life dairy-free dark chocolate chips or plain dark chocolate chips
  • 1 tsp vanilla
  • 2 tbsp Walden Farms Pancake Syrup
  • 2 cups gluten-free crispy brown rice

do this:

in a medium pot, set your burner to medium heat.

add brown rice syrup, vanilla, Walden Farms syrup, and almond butter together and stir until well combined.

shut off the fire and add in your cereal.

mix well and transfer to a pan that has been sprayed with no stick cooking spray (rectangle, circle, square, don’t matter) and press the cereal flat into an even layer.

refrigerate for at least an hour so it can firm up before you cut it in squares.

gluten-free and dairy-free treat!  as always, sprinkles are optional but you gotta have’em.

makes: 10 bars. serving size: 1 bar. 79 cals – 1g fat – 66mg sodium – 18g carbs – 9g sugar – 1g protein.

it wasn’t as crowded as expected for our Mothers day date this year.  just curious, where did you celebrate ? (celebrate = eat) answer below!

le

knock, knock

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supermom-2

it’s me. so if i’m going to be a nationally known blogger, i might need to blog then, huh. hi. my head is spinning with a full to-do list all day every day and i can’t even begin to tell you how much i miss blogging consistently!  even though i haven’t blogged consistently since i started :lol: anyway, i have given my all to these ebooks for the past few months and i am sick of them!! i’m waiting on one last mandatory piece to this puzzle before i put these bad boys on out there. i do thank you sincerely for being so patient with me.  if you’ve been with me for a while, you know how me and the balance thing goes…  i’m still growing, learning, and getting better.  i’m not even gonna attempt to try to play catch up with yall this time smh, but hopefully you’ve been following me on Instagram and keeping up with me there!

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and if you are, then you would’ve  seen my 1000th photo!!! like you haven’t seen all of these photos at one time or another :roll: they’re just all in one place now for this nice little transformation collage.

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what’s new?  the Fit Foodie Finisher silicone bands are finally IN. i am super pleased at the way they turned out!  they serve as a token of appreciation for each person that commits to run with me, and hopefully they serve as a reminder to keep up the running habit.

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the Esprit De She 5k went down this past Thursday night juuuust before the rain storm moved on in. it was super humid at 6pm but that’s Houston for ya.   it was a great turn out despite the weather and it being their very first year!  this brings the Fit Foodie Finisher’s total to 40k for 2013 so far. AWESOMENESS.

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during my last visit to Walmart, i went extract crazy on accident-  i just kept seeing different flavors i wanted to try!  i got coconut, strawberry, lemon, butter, almond, vanilla, maple, and raspberry. after i got home, someone posted an IG pic of peanut butter extract. i would have gotten that too had i seen it.  anyway i’ve been trying them in my recipes:

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i tried the strawberry extract in yesterday’s bowl of oats.  i cooked them in water, unsweetened vanilla almond milk, vanilla extract, strawberry extract, cinnamon, and stevia, then topped them with fresh strawberries.  Chiso ate that UP!

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divine.

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next, i tried some of the maple extract in those cakes up there. this recipe is featured in my ebook!  maple banana oatbran pancakes…and check their stats:

245 cals – 4g fat – 10g fiber – 12g natural sugar – 16g protein

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so this pic got a lotta IG love, wow! i’m as excited about this super healthy, low-calorie, sweet potato pizza crust as you are.

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i topped my pizza with low sodium pizza sauce, yellow and orange mini peppers, cilantro, zucchini, extra lean ground chicken, and jalapeno jack almond cheese.

and ate the entire thing, solo.

ohwells

did i EVER picture myself  as a published author? heck no!  but when you follow your passion and do what truly makes your heart happy, that’s when the magic happens.  this book is just one of the many doors health and fitness has opened for me… i’m extremely excited, nervous, yet READY for whatever the future holds!  THANK YOU for reading, supporting, and being apart of my journey.

le

Esprit De She 5k + glute bridges

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breakfaaaast this morning!  just an egg white omelette chock-full of kale, roma tomatoes, baby bella mushrooms, mrs. Dash onion & herb seasoning. cheddar almond cheese, sriracha and avo on top. super filling!

let’s get physical.

Phonto

basic glute bridge: with your head on the floor and heels on  the bench or floor, raise your hips off the ground while squeezing your glutes and pressing your heels into the step or floor.  when your glutes are level with your hips, stop. lower and repeat.  mix it up with different counts- singles and pulses set those buns on :shock: FIRE :shock:

leg variations: 

  • left foot on your right knee (pictured) 12 x 2
  • right foot on your left knee (pictured) 12 x 2
  • right leg extended at hip level (pictured) 12 x 2
  • right leg straight up in the air 12 x 2
  • left leg extended at hip level 12 x 2
  • left leg extended up in the air 12 x 2
  • heels down, toes up 12 x 2

tips:

  • this can be done on the floor without the bench; alway make sure your surface is stable. an elevated surface provides a wider range of motion to perform the exercise.
  • keep a neutral chin; slighty tucked in towards your chest
  • avoid pushing your hips too high as this can hyperextend your back
  • you should feel this primarily in your glutes. if you feel lower back discomfort, try doing them without elevation.

have fun!

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i added a new recipe to the ebook today- roasted, curried cauli (as in cauliflower) mash.  i used to eat broccoli and cheese like nobody’s business but neither one of them are kind to my tummy. soooo, this was a great, flavorful replacement.  i also had some roasted butternut squash sprinkled with cinnamon, and pan seared lemon pepper tilapia.

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are you on IG? of course you are. i’m doing @fitnessfoodandstyle’s May Photo A Day challenge this month cause i love me some Dani and it looks fun! you should join me.

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‘don’t copy, compete with or compare yourself to others. their path is not your path, nor should it be. everyone has a unique gift to offer. what is yours?’

-mary frances winters

with that said, this next event is for my fit ladies only. let’s finish this race and compete together as a team. the Athleta Esprit de She Houston 5k/10k will be making its debut on May 9th, 2013!  yes, 8 days away!

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let’s make their very first year one to remember.  if you would like to run with the Fit Foodie Finishers, send me an email (le@fitfoodiele.com) so i can send you the link to sign up!   we will be running the 5k, so whether you’re a veteran or first timer, come oooooon.

le

 

go for it- this girl did!

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i received some outstanding and heartwarming news this past weekend that i’d like to share with you.

*****

‘I remember the day that I decided to start living a healthier life; it was the day after I got laid off from my corporate career. Before that, I thought I was a pretty healthy individual. My diet consisted mostly of fruit, veggies, meats and a little water. Of course there were the indulgences, such as chocolate (I am sorry, but who can resist?) especially when you sit in a cubicle for hours at a time. I did the occasional cleanse and I looked healthy but I simply wasn’t. I knew I needed to do more but HOW?! I didn’t want to spend my life writing down everything I ate or spend my time waiting for cleanses to end. I needed something else; I need a lifestyle change…a new way of looking at my health…. I realized that if I was going to make a lifestyle change, my perspective had to change as well. Instead of wanting to lose weight…I decided that feeling great was now going to be my motivation. During this transition, so many things for me changed; the way I lived, the way I socialized and the way I thought! I found myself wanting to change everything about me, IN A GOOD WAY, and I did! I grew very fond of a childhood friend who you guys know as FitFoodieLe. Her obsession with favorable food made me feel like I could actually make this a permanent change and enjoy every minute of it. I watched Leah blossom in so many aspects! I was drawn to do better, achieve more and conquer all that I can because she was making her dreams come true through a thousand pictures for everyone to see. Talk about inspired and motivated, I felt obligated and that obligation forced me to obtain my Group Fitness Instructor certification! Everyone that knows me, knows I absolutely LOVE Step…it’s an ancient workout but with a great instructor, great audience and some great music you are forced to have a great,long-lasting workout. I am so honored to know through the hard work and dedication of a super gorgeous sister, mother, friend, daughter, wife and motivator; I was able to achieve my own dreams as a Step Aerobics instructor!

sharondaa

Ms. Leah thank you so much and never stop; I can only imagine how much work it takes to be in your shoes for a day but I want you to know that it never goes unnoticed because I am INSPIRED I am MOTIVATED I am FIT!’

Thanks again,

sharondaadigitalrun

Sharonda Ausbie

*****

say WHAT!? beaming from ear to ear is an understatement.  Sharonda has made my YEAR and i cannot wait to take her class!! she is such a positive, energetic spirit and is headed straight for greatness.

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health and fitness is pouring out of me and i will NOT put a cap on it!  it’s a sincere honor to inspire someone to finally go for their dreams and goals or  to simply try something new and different.   i am completely humbled to have been apart of her health and fitness journey.  much love, Sharonda, and thank you for sharing a piece of your story!

le

my 1st guest post!

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i have been so blessed by my fitness journey thus far and i find great pleasure in showing LOVE right on back to others any way i can.  so, i present to you,  Melanie Bowen, fit foodie le’s first guest poster!


MBowen

you are making history, lady!  Melanie believes exercise can be a conduit for the healing of many different diseases (including cancer) by giving back energy levels, reducing stress, creating better blood flow, elevating fitness and mood levels, and encouraging a more positive outlook on life.  i could not agree more with her as exercise and fitness has always played so much more than just a physical role in my life.  read up!

*****

How Fitness Benefits the Cancer Patient

When a person is diagnosed with any critical disease such as cancer, including mesothelioma, the tendency is to relax, rest and just take the exhaustion brought on by the illness. Patients may believe that by sleeping and simply taking treatment prescribed by the doctor, that is the best they can do. What those diagnosed with cancer do not always realize, are the steps they can take outside of traditional treatment to better themselves and their prognosis. One thing modern research has shown is a strong connection between health and fitness.

Most know that for humans to be healthy they need to have adequate exercise and a good diet. Once cancer has diagnosed, somehow this knowledge become subjugated by concerns about treatment and life itself. While exercise and striving for fitness will not cure a critical disease, a fitness program, along with other treatments, helps the body fight the illness.

Even moderate exercise decreases the risk of getting cancer. After a diagnosis, exercise provides any number of positive benefits. According to the National Cancer Institute and many other studies, exercise increases the quality of life for those fighting cancer.

Exercise helps keep the body toned and the blood circulating more freely. This strengthens blood vessels and nerves, which can be damaged during certain treatments. Lying around only brings on depression and a feeling of helplessness and hopelessness. Exercise gets a person up and moving and feeling alive. Attitude means a lot during cancer treatment and helps predict who will survive and who will succumb. Exercise and fitness elevates mood, which encourages a more positive outlook on life, possibilities and treatment.

Fitness promotes health in those fighting cancerby keeping weight at an optimum level, reducing the possibility of developing either diabetes or high blood pressure, and by helping to maintain the strength and flexibility of bones and joints.

Some cancers cause weight loss and loss of muscle mass. Exercise helps keep muscles strong and flexible. This, in turn, means the cancer patient can be more active and self-reliant. The more those with cancer can do for themselves the better they feel about themselves and the more self-confident they will feel.

Of course, any fitness program needs to be geared to the abilities and health situation of each individual. Those newly diagnosed and those in remission may be able to follow more difficult regimens than someone who is weak from the disease and treatment. Exercise should be tailored to strengthen weaknesses, allowing the body a better chance to fight the cancer. So, talk to your doctor and get started on a program today!

*****

‘Lying around only brings on depression and a feeling of helplessness and hopelessness.’ so powerful and so true.  exercise produces and stimulates those awesome endorphins that helps us feel better, physically and mentally.  right on, Mel, right on.  does this apply to you or someone close to you?  spread the word on the benefits of physical activity! even better, join them and do it together!

thank you sharing your article and story with my readers, Melanie. many thanks!

le

 

green 6.2

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after a restful friday night, i woke up Saturday ready to take on the Green 6.2 with a few Fit Foodie Finisher friends:

Ijeoma Ikechi

Ijeoma Okoli

  Ijeoma Ugoezi

YES, 3 Ijeomas ;)

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they did their thing!!! so happy they were able to come out and run for the cause!  i enjoyed hanging out and learning more about them, and i look forward to growing our team.  i love the way fitness brings people together!!! the Houston humidity was present as always, but there was no rain and the temperature was perfect.

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obviously i missed the thumbs-up memo, whoops.  there were a ton of vendors at the post-race party held in the City Centre courtyard.  we refueled with bagels, bananas, muffins, and water.

there was also a kids 1k as well- look at little Superman!

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i cannot WAIT to do that with Chiso!!! it was the cutest thing EVER.  the kids were all so happy to just run!

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after getting home a little later, i finally got to make my REAL breakfast, even if it was late afternoon!  i had fun fetti birthday cake pancakes (minus the fun fetti) and topped them with regular PB2 and fresh sliced strawberries. (recipe derived from GoSuperSisters)

light and fluffy pancakes

the stuff:

  • 1/4 cup coconut flour
  • 3 egg whites
  • 1/4 cup unsweetened almond milk
  • 1 tbs nonfat greek yogurt
  • 2 packets stevia
  • 1/4 tsp baking powder
  • 1/4 tsp vanilla extract

do this:

mix the dry with the dry, and wet with the wet.  slowly add the dry into the wet until combined.  batter will be THICK! cook them up on a medium heated griddle until golden brown on both sides.

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i put all entries (Facebook fan page, blog post commenters, IG (Instagram) reposts) into my random name picker app and it spit out these guys:

@raceylee109 – Tracey Spicuzza

@cboutarfa92 – Courtney Boutarfa

@gorgeouswifey – Brandy McGhee

@karoniepooh – Karone Roger

@cecelisimon – Cecelia Simon

i’ll be sending out their precious Fit Popcorn bags today, whoop!  i thank each of you ladies for participating and spreading the word about this giveaway.  i am so honored to be able put smiles on their faces, especially via free, healthy, FOOD!

le

Popcorn Indiana giveaway + clean, shrimp fried brown rice

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IMG_20130417_221237back to back giveaways?! WHY NOT!

if you’re following me on Instagram, then you already know by now what was in that big box.

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 oooh just one of my fave snacks ever-  POPCORN!!!! THANK YOU TONS, Popcorn Indiana!
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they sent me two phenomenal flavors of their new Fit Popcorn:

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i have my eyes straight PEELED for the onion & dijon flavor for sure. so far my Sprouts Farmer’s Market hasn’t carried it.  anyway, on to the contest rules!

  • Instagram: share the Popcorn Indiana giveaway pic on your own IG page!  remember to tag #popig and @fitfoodiele in the comments so i don’t miss your vote.

for multiple entries, you can:

  • Facebook fan page: ‘Like’ it!
  • Follow: http://www.fitfoodiele.com via email (top right corner of this page;))
  • Comment: on THIS post telling me your absolute, hands down, favorite Popcorn Indiana flavor. mine is dark fudge chocolate chip kettle corn…. :shock:

 Fit Popcorn stats: ★approx. 40 cals per cup★ all natural, gluten-free ★whole grain ★zero trans fat ★and non-GMO.

I just want to make somebody else’s tummy and face SMILE!!!!!!!!!!! please share!

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this fine tuesday morning started out with a crazy Total Body Conditioning workout as it usually does.

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then breakfast.  just an egg white omelette topped with alfalfa sprouts, low carb ketchup, greek yogurt, and dijon mustard.  pancakes were super ugly and did NOT make the cut. heck that omelette barely did.

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oh and i wanted to post my baby bella almond cheddar grilled cheese sammich from yesterday’s lunch as i received quite a few inquiries on what the heck almond cheese is and where can you get some!  it’s a dairy-free cheese substitute that shreds and tastes darn close to dairy cheese IMO.  it will melt, just takes a little longer to do so.  i  learned about the Lisanatti brand via Instagram, and i have always stuck with it.  i’ll have to do a product review on some of those other brands at a later date!  you can find Lisanatti almond cheese in the cheddar, jalapeno jack, and mozzarella varieties at Sprout’s Farmers Market, Whole Foods, Central Market, and most other speciality food stores.  i just read on their site that they no longer ship orders out though :(

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so my first chicken fried rice recipe is super old…. a revamped was needed.  so here it is!

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i used shrimp this time though as you can see ;)

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clean, shrimp fried brown rice

the stuff:

  • 2 cups brown rice, cooked
  • 5 whole baby bella mushrooms, sliced
  • 2 tbsp red bell pepper, diced
  • handful of sprouts (bean, alfalfa, your choice)
  • 2 tbsp Bragg liquid aminos
  • 1/2 tsp black pepper
  • 3 egg whites
  • 2 green onion stalks, chopped
  • 1 medium shallot or 2 cloves of garlic, chopped
  • 1/2 – 1 lb shrimp, marinated
  • 2 carrots, chopped thinly or shaved
  • 1/4 cup yellow onion, chopped
  • 1/4 cup green peas (optional)
  • 1 tsp red pepper flakes

shrimp marinade

  • 2 tbsp Mrs. Dash fiesta lime seasoning
  • 2 tbsp Bragg liquid aminos
  • 2 tbsp cilantro, chopped

do this:

1.marinate your shrimp for at least 30 minutes.

2.then, add them to a medium to high heated wok or skillet sprayed with no-stick cooking spray.

3.they cook quickly, so about 3-4 minutes max will do.  remove them from the pan and set them aside for now.

4.add all onions  (1 green onion stalk though) and garlic or shallots, carrots, mushrooms red bell pepper and aminos into the medium heated pan and cook covered until the onions are translucent, about 3-4 minutes.

5.make a well in the middle of your wok and pour the egg whites into it.  let them cook and scramble as you continuously stir until they are done.

6.add the cooked rice, shrimp, pepper, red pepper flakes and green peas into the wok.

7. incorporate and mix well, then let it sit covered for 2-3 more minutes over low heat. chop the remaining green onion stalk and top your dish with it.

8. devourrrrrrrr!

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 learn to look for the good in EVERY situation; i promise you it’s there.  think positive, be positive, and positive things WILL happen.

le

fit eggplant parm

by

foodisfuel-2

same concept when you apply it to your body, aka, your temple. put great stuff in, get great results right on out!

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yesterday i had vanilla oat bran with banana slices, Walden Farms syrup, and Trader Joes cinnamon sugar,

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and this morning it was rolled oats cooked in unsweetened vanilla almond milk, pure vanilla extract, and some cinnamon and granulated stevia stirred in.  some days i flip a coin! they are both great starts to the day.  this bowl was sooooo creamy.  i topped it with one strawberry cause that’s all i needed since they are so dang GIANT this season.  and a small tsp of Justin’s chocolate hazelnut butter. so, so good.

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today’s eggs weren’t pretty at ALL so i didn’t take a pic.  these were from yesterday and were topped with some alfalfa sprouts and pineapple salsa from Sprouts.  i love getting a little bit of charr mixed in with my eggs from the skillet- gives them extra flavor.

who’s got some core exercises for you? I DO!  did’em this morning after teaching my total conditioning class!

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i’m sure you’re familiar with the basic high plank on your palms and toes. right? yeah you can do that one in your sleep.

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but when you mount up on a medicine ball (any solid ball will work really) then you really put that core to work.  this is one of those exercises that looks uuuuber easy until you do it yourself.  so, grab yoself a medicine ball and do these semi-advanced core exercises that promote core strength and stability!

 ★1st things 1st- engage your core by sucking your belly button to your spine, but DON’T hold your breath!★

  • high plank (top pic) – start on your knees. grip the ball on either side and press your palms into it as you elevate your body up into a straight high plank balancing on your toes.  maintain a neutral spine while keeping your head and chest lifted.  even if you don’t add the variations, you are still working to balance yourself without even moving! you’ll see!  hold for 30-60 secs or for as long as you can take it. ***you can also go down a level and perform this on your knees keeping your body flat and pushing your hips and glutes towards the floor***

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  • high plank + leg lift (bottom pic) - keep your hips square, squeeze the heck outta your glute, and lift that leg up off the ground and hold it for 30-60 secs. repeat on the opp side.

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  • high plank + pendulum leg lifts - while that one leg is in the air, take it out to the side from right to left in a controlled swinging motion going no wider than shoulder width. repeat on either side for 30-60 seconds or until burnout.

what a :shock:  BURN :shock:  !

 this exercise works glutes, core, and your shoulders & back definitely feel the wrath of supporting your bodyweight the entire time. try’em at the gym or at home during commercial breaks.

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well hello there, fit eggplant parm.  i whipped up a crazy good fit chicken parm that will be going into the you-know-what!  for now, enjoy this healthier classic, fit foodie le style.

fit egg plant parm

the stuff:

  • 1 large raw eggplant, sliced into 1/2 in rounds (you can peel them if you’d like- i kept the skin on)
  • 2 egg whites
  • 3 tbsp Bragg liquid aminos
  • 2 tbsp  unsweetened almond milk
  • 1/2 cup parmesan cheese, finely shredded
  • 1 cup Lissanati almond cheese, shredded
  • 3/4 – 1 cup homemade breadcrumbs*
  • 28 oz Sprouts all natural low sodium crushed tomatoes with basil & garlic
  • 1 tsp basil, dried
  • 1 tsp oregano, dried
  • 1 tsp thyme, dried
  • 1/2 tsp parsely
  • 1/2 tsp black pepper
  • olive oil cooking spray
  • 5 baby portabella mushrooms (optional!)
  • fresh basil leaves for garnish

*homemade breadcrumbs: toast 4 slices of Sara Lee 45 Calories & Delightful Whole Wheat with Honey bread until crispy, and toss them in your food processor.  pulse until breadcrumb-like consistency.*

do this: * important S/N* this can totally be dairy-free if you use only almond cheese, (or rice cheese, or your fave vegan cheese) throughout the recipe. but then you’d have to call it fit eggplant almond.  or whatever. you know me- i needed some nutty, creamy parmesan in my dish cause cheese is my thing, so i added it.  just a little.  and you can too. if you want. also if you don’t have the same brands i’m using and naming, no big deal!

1. lay the eggplant slices flat in a shallow baking dish and pour the liquid aminos all over them. let it soak in real good, about 10-15 minutes or so.

2.  in a shallow dish, combine the egg whites and unsweetened almond milk; mix.

3.  grab another shallow dish and pour in your breadcrumbs.  add: the finely grated parmesan cheese, pepper, basil, thyme, oregano, and parsley;  mix.

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4. dip each eggplant slice into your egg mixture with one hand, then immediately drop it into your breadcrumb mixture. i only coated one side with breadcrumbs cause i was lazy and didn’t want to have to flip them halfway through. lol. spray a flat baking pan with the olive oil spray and bake your slices for about 15-20 minutes in a 400 degree oven.

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5. when the eggplant is almost done, go ahead and start the first layer of the dish by spooning some of the crushed tomatoes in the bottom of your olive oil coated baking pan. eyeball it.

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6. when the eggplant is ready and cool enough to handle (surprise, i didn’t wait), create the second layer. i know mushrooms are untraditional in this recipe, but so am i!  and come on- melted cheese and mushrooms just go together. so i added a few sliced baby bellas for the 3rd layer,

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7.  top with 1/4 of the almond cheese. or more. way more.  

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8. and finally, top that with more sauce and repeat until you run outta ingredients.  the last layer should be CHEESE! and lots of it.  now don’t put those fresh basil leaves on there yet cause you will torch them in the oven. i put them there cause it looked pretty.

IMG_20130416_1949359.  back into the oven on 400 degrees for about 20 more minutes, or until the cheese is nice and melty and brown and stuff.

this made about 6 servings; stats are for 1:

eggpp

we killed the pan but there are certainly a couple things i’ll be doing differently from here on: take note!

  • NOT burning the breadcrumbs in the toaster smh – it made the eggplant darker and harder on the eyes. i didn’t want to waste it and used it anyway
  • using the small side of the grater for the parmesan cheese cause the large shreds don’t stick to the eggplant as easily
  • pan frying the egg plant instead of baking (however i’m not sure the cheese in the breadcrumb mixture would hold up in the hot skillet…i’ll just have to see)
  • OR, roast the eggplant solo first,  assemble the dish, and save the breadcrumb mixture for the topping only. <——i really like that idea!!!!! if you try it this way, upload a pic to the Fan Page or tag me on IG (#fitfoodiele #fitclean2013).  i’d LOVE to see your creations.

cooking is ALL about having fun and trial & error for me. get in there and make your own masterpiece!

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i’d like to give a big THANK YOU to Bragg for sending me a few samples of their seasonings recently!  i’ll be testing the nutritional yeast, the sea kelp delight seasoning, and the 24 herbs and spices seasoning this week. 
 idontcare-2

ooooh the joys, blessings, and lessons of good ol’ parenthood :lol: it was just one of those days.

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thank God for electronic devices!!!!!

le

p.s., if you haven’t entered to win some FREE FOOD, then click there and go see what’s up! contest ends this saturday.