Trainer's well stocked fridge

My fridge. Yes, it's a bit personal to show you a picture of my refridgerator but if it helps you then I am all for it.

Can you find the following?

Top shelf: acai juice, organic peanut butter, eggs & veggies left overs, butter, maple syrup (grade b), sprouts

2nd shelf: tomatoes, raw carrots, steamed carrots, raw salmon

3rd shelf: cookies (my husbands), left over pizza, raw broccoli, 120 raw eggs (108 of them are egglands best),

bottom shelf: organic chicken broth, soy milk, rice, and pancakes

1st bottom drawer: rice tortillas, cheese, peppers, turkey bacon (oscar myer), avacados

bottom drawer (not pictured): purple onions, and not much else.

TO REACH AND MAINTAIN YOUR NUTRITION GOALS YOU MUST HAVE THE ELEMENTS NECESSARY FOR YOUR SUCCESS AND A WELL STOCKED FRIDGE IS PART OF THAT EQUATION.

200 calorie snack for work

This is a great 200 calories snack for those of you with a sweet tooth. I ate this about an hour before swimming as I didn't want too full of a belly during my exercise. It's a great combination of protein, fat, and carbohydrate.

• 1 whole eggland's best boiled egg
• 1 serving of rice pudding

Lose weight Memphis - change your dishes and habits!

Lose weight Memphis - change your dishes and habits!

Notice the smaller bowl on the right. Yes you can have desert but change the size of your bowl. That's right I had ice-cream and baskin robbins ice-cream to boot and a gluten & wheat free brownie I made and froze earlier in the week.

Just because I am a trainer doesn't mean I don't have cravings too, sometimes I cave. Just remember, it's what you eat 80% of the time that gets you the results!

If you don't have small bowls - go out and get some today. They will be an essential tool for your weight loss efforts.

Eat from a smaller plate

Notice the smaller plate my meal is served on. Research has proved that invididuals that have lost weight and kept it off would eat from smaller plates. This is because you tend to eat less on a smaller plate.

When: late night dinner right before bed (a decent alternative to other choices you might make)What: a handful of sweet potato fries (from freezer to toaster oven - cooked about 8 minutes)
and a few slices of rice cheese.

Baked salmon, rice & veggies & avacado

• Fresh salmon - topped with balsamic vineger, almond oil, maple syrup, dill, pepper (bake at 400 degrees for about 25 minutes)
• steamed whole grain rice (prepared ahead of time)
• mix prepared rice with (already steamed carrots), frozen turnip greens, fresh tomatoes, in a pan with 1 and 1/2 cups of organic chicken broth (heat until broth is soaked up)
• add pepper and fennel during the above step
• serve with a few slices of avacado and enjoy!
  

Meat, 2 veggies, and cheese

Look very closly at the serving size to the right. This is a dish I use for my son's school lunch and would be a great serving size dish for those of you trying to lose weight.

• 1/2 cup - use fresh or canned salmon mixed with garlic mayo and lemon
• tomato slices
• organic cheese stick
• handful of steamed carrots

*You will notice that I use a lot of cheese in my son's meals. many of you know that I personally comsume cheese as I am lactose intolerant to some degree and wish not to create cellulite from the undigestion of this product. I give to my son for him to get calcium in his diet as I am sure he would not eat all the calcium rich veggies needed to give him the recommended daily intake of calcium. after all - he's only three. He eats healthier than any other 3 year old I know and certainly better than i ate growing up.

Pimento, broccoli, & banana

Another School lunch and great idea for a meal to take to work.

• * 1/2 cup steamed broccoli (no seasoning)
• * 1/2 large banana
• * 1/2 cup pimento cheese (mayo, real cheddar cheese, pimento, and lemon juice)

My son's meal for school. A much healthier alternative to the school's processed meal plan option.

• * 1 tofu dog (uncooked)
• * 4 raw carrots
• * 1 organic cheese stick from whole foods
• * 2 gluten & wheat free pancakes

WHAT ARE YOU FEEDING YOUR KIDS? Don't set them up for the same weight loss struggles you are enduring now.

A late supper

I had this meal at 9 p.m. and it only took me about 6 minutes to prepare. It has elements of a balanced meal with the lazy factor I have with most of my meals I recommend.

• air popped popcorn (with 1 tablespoon of butter - use no butter or only 1 teaspoon butter - smart balance or earth balance butter - if you are trying to lose weight)
• 5 strips of oscar myer turkey bacon with the grease blotted after finished cooking (eat only 3 strips if you are trying to lose weight)
• a few slices of avacado (good fat)
• 4 vine ripened tomatoes (small)

Egg n tomato

Non-meat Protein & Veggie (fast lunch at home)

• 2 eggs (only 1 yolk)
• 2 vine ripened tomatoes (small)
• don't forget to drink water

Personal Pizzas

See all the "fixings" above?


After all pizzas were prepared I stored the left over "pre-cooked veggies" in individuals glass bowels and used in many dished over the next few days.

• crusts - gluten & wheat free from whole foods


• tomato sauce (tomato paste mixed with almond oil, oregano, basil, onion and garlic flakes, pepper and lots of water)


• Leeks cooked with water on stove top in a small pan (see pic above)
• Squash
• purple onion
• mushrooms (cooked with a little smart balance butter and water)
• green peppers
• turkey bacon
• rice cheese, cheddar or mozzarella cheese
• broccoli (cooked in steamer)

Bake for 10-15 minutes at 400 degrees in oven. If you are trying to lose weight then only have 1/2 to 3/4 of the personal pan pizza and store the rest for leftovers to take to work.

Apple slices and peanut butter

Healthy Snack!

Fruit and a healthy fat.

Do you see how what kind of dish I have my serving of peanut butter in? It's a wasabi bowel. I use wasabi bowls for peanut butter, jelly's, jams, maple syrup, butter for air popped popcorn, melting chocolate chips for dipping pretzels, and etc.

• 1 medium apple (washed off with a veggie wash as apples have a very toxic wax)
• 1 heaping tablespoon of organic peanut butter from costco

rice cheese and blue chips

My version of Pimento cheese:

(not truely a health food - more of a higher fat snack with protein- in fact this is the first time
I have had pimento cheese in probably 20 ish years. My mom burned me out of this dish growing up and since I don't eat dairy cheese it didn't occur to me until I discovered I could subsitute with rice cheese)

serving size (1/2 cup)

• Pimentos
• Canola mayo
• Tofutti sour cream
• Pepper
• Lime juice (i used the kind in the plastic lime - the lazyway)
• Blue Chips

blue chips or soy chips and salsa

Like chips?

substitute your fattening chips and dips with these alternatives.

• blue corn chips from target
• soy crispettes (has protein)
• salsa from whole foods

(follow the serving size on the bag if you are watching your calories - put in a bowl and put the chips out of reach so you won't be tempted to get more)

Turkey Bacon & 3 veggies

Quick Meat & 3 veggies: ready in 5 minutes or less.

• 3 pieces of Oscar Myer turkey bacon purchased at costco (i buy 3 packages at a time and freeze 2 until needed) be sure to blot great grease with paper towel!
• 2 vine ripened tomatoes
• a piece of yellow pepper
• about 15 slices of carrots (steamed earlier in the week in my steamer, no seasoning)

*This meal was prepared for my son and is really an adult size portion (he didn't finish it all)

Fundraising Event for Mid-South Food Bank!

Hey Everyone!

This is something we will be posting a lot more about in the coming weeks, but here is the first ad for our fundraising event for the Mid-South Food Bank. Proper nutrition is a major focus at Energy Fitness, and it's easy to forget that there are people who live in this city that struggle just to get enough food of any kind. Right now, the Food Bank needs more help than ever. More people are in need, and fewer people are able to give. This event is the perfect way to help the Food Bank directly.

Get skinny memphis with tortillas

Tortillas are the staple of skinny person's diet. I can wrap almost anything up and love it.

My ingredients to the meal pictured to the right:

Brown rice tortilla shell (i buy at whole foods by the eggs and milk, buy extra packages so you can freeze and have when you need later)

5 egg whites & 1 yolk scrambled

1/2 cup Turnip greens (thawed, heated, and drained)

2 sliced vine ripened tomatoes

rice cheese 1/4 cup

earth balance butter on each side for cooking (cook tortilla in pan only about 2 minutes on each side)

1/3 sliced avacado

Squeeze some fresh lemon on for a dash of flavor.

Optional: use 1 tablespoon of dressing (watch out as this is how the calories that got those pounds on in the first place got there).

WRAP UP AND ENJOY!

Cheese toast pizza

Healthier Alternative to Processed Pizza!

My ingredients:

2 slices of frozen gluten & wheat free rice bread
(fyi: bread that you purchase frozen has more live enzymes and in general better for you.)

Spread earth balance butter on frozen bread top side only (how much: no more than 3/4 teaspoon for each slice)

1 tablespoon of low sodium, low sugar pasta sauce
each slice

1/4 teaspoon garlic salt each slice

Rice cheese (cheddar flavor) doesn't melt well

Cook in Toaster Oven about 8 minutes and Eat!

Eat 1/2 cup green veggies with your toast. I had 1/2 cup turnip greens that I bought frozen and cooked for about 5 minutes.

Shrimp to go with no-cook veggies

Pressed for time? Aren't we all?

Try the following quick meal for getting your protein and veggies.

Take for lunch (put in cooler if on road or in fridge at work)

Prep time: less than 3 minutes.

You Need the following:

8 - 10 thawed shrimp (plan ahead the night before and move frozen shrimp to your container, or it's not so fast)

2 - 3 vine ripened tomatoes or 8 to 10 cherry tomatoes

20 pretzels (for those that are just learning Proper serving sizes, i use gluten & wheat free kind)

or 1/2 cup mandrin oranges (the meal on the left my 3 years olds that I send to daycare - they serve no so nutritious food)

1/3 pepper (use yellow, orange, green, or red)

1 tablespoon as natural cocktail sauce as you can find for dipping your shrimp (avoid high fructose corn syrup & sugar)