Starting up again!

On April 2nd , 2013, my Hip and Iliotibial Band were still in a lot of pain. So, I gave it intense therapy for another week. I have electrodes that could possibly help and then there is the rolling pin which gives me excruciating pain, but helpful for the  incredible knots in my leg none the less. Anything would be better than having to go into the hospital, get put under and then have a needle full of cortisone shot into my hip, RIGHT?
 I had proven to myself that when I started my journey back in 2005, I was correct in losing the weight slowly. I was 210 pounds and over a year, I lost 75 pounds. With steady exercise and a clean diet I lost half of myself in size. I went from a size 16+ to a 6 and now that I haven't trained for a few weeks, I am still holding my own. It helps to stay on a clean diet.
I made a huge mistake by over-training and really hurt myself, several times. I believe that my IT Band  and bone spurs in my hip issues are due to running on the highest incline on the Treadmill and Stepmill.(I Kind of went a little overboard, ya think?) As we age especially, our bodies cannot take that kind of beating anymore. It's called, "Insanity" for a reason! I noticed quite a difference with Menopause in how I look and how I move. I do not have that energy level that I once had when I had hormones in my body. I refuse to do hormone therapy and choose to age naturally so acceptance is vital to the whole aging thing.
I have met only a few who are interested in changing their lifestyle as I have done. I didn't find it to be the hardest thing I ever had to do once I made up my mind. We all have choices in the supermarket and with regular exercise, fresh air and water, determination and consistency success is at your finger tips :). These are just some of the keys for success. We are all very different and yet very much the same, however we are free thinkers. "Optimal Fitness is Achieved Through the Infinite Power of Your Mind" This is my motto and whenever I feel discouraged, I look back upon my journey and feel proud of what I have accomplished for myself and am willing and able to help others. This is My reward in life.
I choose to eat mostly organic foods. It really doesn't cost that much more if you portion control your meals and it is better for you and our planet. I try to drink  enough water. It is easy for me to get dehydrated for some reason."I have a very compulsive personality" and it is no excuse for breaking those old habits that we learned as children. I am  child of the 60's and I think I ate every single snack and sugary cereal that there was out there and now, if I sat down to a bowl of peanut butter Cap'n Crunch or a Cherry Hostess Pie, I would not feel so well after eating it. Also I was born to an Italian home where pasta and bread were mainstays in our diet and I was an over-eater as a child, so I have always battled a weight problem.  I still love to cook Italian food, it is my specialty, but I use low fat and whole grains and portion control to stay within my boundaries.
I realized that it is me and only me that can count on me to do the work, stay consistent and never give up!
it is November 18, 2014 and as I revise this article, I am down to my lowest weight, but I haven't worked out for a few weeks and my muscle mass has diminished, so quickly! I am seeing an incredible acupuncturist who is helping my Hip, Back and IT Band issues and I am better except for I have had the flu for a week now! Stress really got to my immune system this time. Have to work on that! My only hope is that someone out there gets inspired by my story. 
                                      IF I CAN DO IT, ANYONE CAN!!!!

Flour-less Peanut Butter and Dark Chocolate Delights

These delicious little cookies are adapted from a recipe winner from today's LA Times Magazine. To make any recipe your own, just alter it a bit and voila! 
Note: if you eat a gluten free diet you must find gluten free chocolate to work with. Other wise, most chocolate is produced on equipment that has been shared with wheat, dairy and nuts. I don't think these cookies would taste as good without the chocolate, but I am a chocoholic and almost everything tastes good with chocolate! ps..the house smells like a little bit of heaven right now! :)  

Portion Control!!!!!

Preheat Oven to 325 and line 2 baking sheets with parchment paper
Makes 24 Cookies

Ingredients:
1 Cup Organic Sugar
Pinch of Kosher Salt
1 Cup Organic, Creamy, Unsalted Peanut Butter
1/3 Cup Egg Whites, shaken or whisked
1Tsp Organic Vanilla Extract
1, 12 ounce Organic 72% Dark Chocolate Bar Cut in Half

Method:
Cut up 1/2 of the chocolate bar into small chunks and save the other half to grate over the cookies before baking,

In a large mixing bowl , beat first four ingredients with a wooden spoon until well blended
Add the chocolate chunks and mix
Place by teaspoon on cookie sheet and press down with a fork in a criss-cross pattern
Top with grated chocolate
Bake for 12-14 minutes
cool in pan for 2 minutes and cool completely on racks
After cooled divide up for snacks so you don't go overboard.

Cranberry~Tangerine Relish

This recipe is so simple! Make it ahead of time and garnish with fresh Clementine wedges

Ingredients:
1, 12 ounce bag fresh cranberries, picked over
1 cup fresh Clementine (mandarin oranges) juice
3/4 cup organic sugar
2 T honey
2-3 fresh Clementine's peeled and segmented

Method:
Combine first 4 ingredients and bring to a boil
Cook until the cranberries "pop"-about 10 minutes..maybe more
Place in a decorative serving dish
Garnish with fresh Clementine wedges

Pumpkin~Cranberry Bread Pudding

Just messing around with the ingredients I had on hand and it turned out a winner! Cooking times may vary and don't be worried if the center still looks too moist when it comes out of the oven. It will all be absorbed when cooled~This recipe is higher in fat than I usually call for since it is the "comfort food" time of year and I used 2 eggs and Almond Milk in the batter 2 Tbs Earth Balance in the topping. All of these may be omitted from the recipe, but make sure 2 egg whites are used to replace the whole eggs. The result is a very moist Bread pudding. Also, I used dried Cranberries and the next time I make this I will use fresh ones so they don't end up on the bottom of the dish when baking~
Preheat oven to 425 degrees
Grease large casserole dish with 1 tsp coconut oil or butter

Ingredients:
1- 1 gallon zip lock bag full of ends of bread that have been frozen (High Fiber Bread)
1 pint egg whites
2 whole eggs
1 quart unsweetened, vanilla almond milk 
1 can(15 oz) organic pumpkin
2 Tbs dried cranberries (or) 1/2 cup fresh 
1 Tbs vanilla
1Tbs ground cinnamon
1 Tsp nutmeg
1 Tbs ground ginger
3 Tbs brown sugar
1 Tbs honey
Topping:
1 cup Organic Old Fashioned Oats
1 Tbs Whole Wheat Flour
1 Tsp Cinnamon 
2 Tbs Butter (Kerrygold)
1 Tbs Honey

Method:
Thaw out bread and cut into 1" cubes and place into a large bowl
Lightly Whisk together all of the other ingredients and pour over bread and stir together
Pour into greased casserole dish, cover with foil and put in fridge overnight for the bread to soak up the liquid mixture.
Make the Topping by mixing dry ingredients together , adding the butter and mix with clean hands.
Place topping on top of bread pudding. You may add chopped walnuts at this phase, but it adds fat to the recipe, so be stingy with nuts. Sprinkle honey on top and bake @ 425 for 15-20 minutes until browned. 
Turn heat down to 350 degrees and bake for 1 hour~partially covered with foil. Check at end of cooking to see if topping is still crunchy. If not, turn the heat up to 450 and uncover for 5 minutes.
Serves 16, very small portions or 8-10 medium sized. Be careful...Very high in carbs :)
May be served with a whipped topping or coconut cream...that would make it yummier :)   


 
  



 

New Day, New Life, Revisited

It has been a little over 7 years since I decided to change my life forever and a little over 6 years since I lost 75 pounds. Looking back, it seemed as if it was a breeze to lose the weight and stay on top of the intense work-outs I gave to myself. I didn't have a personal trainer, however I watched the best ones at my local gym to evaluate them to see what makes them the "best" and researched a variety of training sites on the internet and did it myself. I transformed myself from a frumpy, premenopausal 47 year old in the body of a 54 year old who wore men's baggy clothes to cover up to a Vibrant 48 year old in the body of a ahh,, let's say 35 year old who's wardrobe consisted of high end workout clothes :) I was driven by my goals and supported by my family and friends. I inspired myself to become a Personal Trainer. I studied in our sweltering home office for most of a year and became Certified with The International Sports Sciences Association. I promoted myself and I worked in-home with my clients and even made the September 2008 Success Story for Prevention Magazine. I also made the Personal section in Muscle & Fitness Hers Magazine the same year. I turned 50 and it was fabulous!!!!! I felt better than I had felt all my life. I felt attractive again to my dear husband who loves me through thick and thin, literally!
When I began my journey, I was scared. I was scared to lose weight. I was scared my life would change. I was obese. It was easy being fat. Then I got to the point where I horrified myself by looking into the full length mirror, naked. I always told myself, every time I got to that point of self disgust, that I would diet and exercise and I did and I usually would lose between 20 and 40 pounds and then gain it back every Holiday Season. Back then, Holiday Season began at Halloween and ended after Easter.That is three quarters of a year of Chocolate Season!
Absolutely the hardest part of the weight loss success is maintaining it. How do I stay motivated? Well, I have had some set backs. I think all of us have set back now and again.  It's all part of being human. In May of  2010, I came down with diverticulitis and ended up in the hospital for 2 days. It took the Dr 6 hours to figure out what was wrong with me. At first she thought I had an ectopic pregnancy. The internal ultrasound was brutal at best and the concoction they gave me to drink (contrast) before the cat scan made me sicker than the disease. That was the sickest I had ever been and I was scared that I was dying. Nothing changes your life like lying in a dark hospital room for 2 nights. I though about my family and I thought about all of the friends I had made through my weight loss. I though I might never see them again and I fell into a deep depression. The hospital fed me red jello (idiots) and salty broth and overloaded my IV with vitamins and didn't come I to check me or clean up. What a horrible time of my life. Physically I have never been the same. I feel scar tissue in my lower GI. Since I had a pin hole in my intestine, that's what I figure that aching is. I was given 2, very powerful antibiotics for 10 days and that was also worse than the disease. And I cannot forget to mention the white diet I had to eat since when healing. White Bread, White Rice, yogurt, meat...all stuff I do not usually eat. The meal they sent to me before my release was a Steak Sandwich and apple pie.. For crying out loud all I wanted was tea and toast and maybe a banana! If you do not know about diverticulitis, it is small pockets in your intestine that can collect foods like nuts and seeds and then become infected. It is an "old persons" disease, usually. At the age of 50 everyone should get a colonoscopy. It's a test where they put you out (thank God) and stick a hose up your rear end to see your intestines and removes polyps sometimes. When I had mine done...yet another horrible experience with the same health care provider, I had to find out the results myself and they told me I had diverticulosis and that most people had this and there is nothing you can do about it. I beg to differ. Stay away from Seeds and nuts and do not let yourself get dehydrated or too stressed out. It re-occurred with me a week after my dog died. I was so sad with grief that I forgot about myself and got very dehydrated and it struck me again.
Through this set back, I gained my strength and continued with my fitness, but not at the same pace. I lost my clients at this time too which was not so great, but that is the life of a trainer. I am still my best motivator and when I put my headphones on and have no time restraints, I get lost in my cardio and weight training. I did do a 9 month stint working at the cafe at my gym, which in retrospect was a mistake, but at least I made some tips!
So now, here it is in July and our daughter posts a photo of an adoptable (adorable) puppy. At first I strongly said No! I then slept on it and looked again at his pictures. He was so cute that we took him in. He was found on the streets of downtown LA and my heart broke. Getting him acclimated with our other dog was (is) tough and they still "play" with their teeth showing and it's been such a handful having to watch 24-7...but I wouldn't give it up for a thing, not even fitness! I have managed to work out at home in my tiny little office in a tiny little space with the music on loud and the doggies sleeping on the bed. I have fallen off a little, but every time I get a chance to go to the gym I do and I am greeted by so many of my beautiful friends who make me feel like a million. There is no better feeling than that and that's what keeps me motivated!
I do believe that I have changed my diet forever. I eat 6 small, well balance meals a day coupled with at least 8 glasses of water. I eat chocolate every day and I confess sometimes too much, but then I pull in the reigns on myself. It is a mental thing that no one else can give you. Once it is grasped, don't ever let it go! Life is so much better with self esteem instead of self conscious and it all comes from within, not from some multilevel marketing product or video or surgery. Optimal Fitness is Achieved Through the Infinite Power of your Mind and maybe a few books out there! :)

Rewarding "Good" Behavior

Ever since we were children, our society beckons us to be "good". As parents, we sometimes label our children this way as our parents did tous. Since we live what we learn this is what most of us do unless we break the chain of judgement..  Each and every one of us has a different definition of  what is good and and what is bad. Linking this to a fitness quest or journey in our life, everyone is very different. For instance, when I was 210 pounds I thought only 2 slices of Pizza instead of my usual 3 or 4 was being good and oh, the Diet Coke was the beverage of choice and at a 6 pack a day, I was being exceptionally good! Now, I just shake my head at how I used to think.

This June is my 11th Anniversary of joining my local gym. 11 years ago I decided wholeheartedly to change my life forever and my definition of good and bad has done a complete 180 degrees in my mind and in my life. Every day I ask myself, "what did I do today that was good for my health and fitness"? Ask this question to yourself. My answer to myself is usually, "I ate a healthy breakfast with a balance of protein and carbs, I drank 8 glasses of water, I worked out, I had a post workout shake, I hugged a few friends, I had a low carb lunch of chicken and veggies, I took an hour nap, Just about to have string cheese and an apple,  I am going to eat a healthy dinner and get some more water in me I am definitely going to skip desert tonight. What do I do to reward this "good" behavior? I look at myself and say thank you :) During my weight loss journey, I never rewarded myself with food or a cheat day. I bought more workout outfits! And nothing, absolutely nothing beats the size 6 jeans that still are a bit baggy on me. When I was a 16+ I was miserable..How could I let myself go that far? I am so happy to have come to my senses and I will continue the good words and advise I have for people like you who read my blog. I am sincere about my concern for others and love to help and inspire those around me...this is what they are telling me..Me, Karen Brennan, Obesity Survivor, an Inspiration to others!! WOW, my greatest reward for weight loss success :)
The first thing I rewarded myself with was new running shoes...The photos above are just some examples of what I did. When going out to dinner, which is a rarity, I order healthy foods, or as healthy as I can get. I am pretty sure that most of the Salmon that is served in restaurants are farm raised which is basically fish swimming in small pools in their own excrement. I am a little (haha) obsessive about what I consume now and I feel so much better than how I used to feel at 210+ and at a size 16+. Needless to say have replaced my food rewards with some material items, but when I became a Certified Fitness Trainer that was my biggest reward of all. I had 4 steady clients for a couple of years and I could help out around here with the finances. I was so proud of myself when I was published in Prevention magazine and also Muscle and Fitness Hers in the same year. I was on a roll!. For over a year now I have been out of the gym. Oh, the gym, that will be another saucy story and it will be a book, indeed! I have some very crazy stories coming out of that place.
I Over-trained for 7 straight years and ruined my hips, so now I stay at home, stretch and meditate and do too much housework and gardening to live a pain free life, but I take one day at a time and try my best to stay positive. I am OK! :)

Home-Made Granola

One of my favorite things in life is the smell of baked goods baking and especially on a Sunday Morning. I have come up with a lower fat version of a typical Granola. I omit the oil and add chopped nuts and banana chips for this particular recipe. Changing your lifestyle to portion controlling your food intake is the most successful "Diet Plan" out there. So, be cautious with this recipe because it has a lot of sugar, so it is high in carbs. It is also high in fiber, good fats and when joined with 1 scoop of Protein Powder and some Almond Milk and 1/2 fruit of your choice...It is HEAVEN!
*****Portion size is 1/2 cup*******

Ingredients

5 cups organic rolled old fashioned oats or multi-grain oats

1 cup toasted oat bran

1 cup chopped walnuts

1 cup slivered almonds
1 cup chopped banana chips

1 cup sugar in the raw

pinch kosher Salt

1/2 Tsp + cinnamon

1/2 cup honey

Method:

Preheat oven to 300 degrees

Stir together all of the dry ingredients in a large bowl

Add honey and stir with Plastic Spatula until coated and clumps form (may have to add a little more honey)

Spread on Cookie Sheets and Sprinkle some cinnamon and drizzle some honey on top

Bake for 40 minutes, stirring every 10 minutes until browned and toasted

Cool Completely on racks..Optional: Add Dried Fruit such as Cranberries or Blueberries once the granola has cooled

Store in air tight containers

Quick and Easy Baked Polenta/Zucchini Italiano

I Love this recipe! It takes about 15 minutes to prepare (if that) and about 30  to bake. Vegan's can omit the cheese, but it doesn't taste the same without it.

Ingredients:
1-18 ounce pre-cooked, packaged organic polenta, sliced into 1" rounds
1-26 ounce jar marinara sauce
4- 6 zucchini squash, sliced in 1/2 inch rounds
3 whole tomatoes sliced thin-12 to 13 slices
1/2 Cup parmesan cheese
fresh or dried basil


Method:
Line a glass rectangular baking dish with 1/2 jar of tomato sauce
Layer zucchini squash on top of sauce
Pour the remaining sauce over zucchini
Sprinkle with 1/4 cup parmesan cheese
Place the polenta on top of sauce
Top the polenta with the sliced tomatoes
Top tomatoes with fresh or dried basil and remaining parmesan cheese


Bake @ 350 for 30-35 minutes or until bubbly and zucchini is soft.

Capresse Salad with Fresh Basil and Balsamic Vinaigrette

This is the Easiest and Most Beautiful Salad ! I made it for my Mother's 87th Birthday Celebration. It takes a bit of prep time.

Ingredients:
6 pounds heirloom tomatoes, sliced thick
1 pound buffala mozzarella cheese, Sliced or Set in Center of Platter whole 

1 bunch fresh basil

salt and fresh ground pepper to taste

1/2 cup balsamic vinaigrette
1 head washed leaf lettuce

Method:

Line a Large Platter with Leaf Lettuce or fig leaves
Slice tomatoes

Place Basil Leaves on top of Tomatoes

Sprinkle with Vinaigrette and Salt and Pepper

Let marinate for 30 minutes

Enjoy :)

Leg Day!

Most of the people I know @ The Gym Absolutely abhor leg day. I have very mixed feelings since my legs have been my nemesis pretty much most of my life. I look forward to changing up the routine every day just to keep things interesting.

30 minutes on the Elliptical Interval Training-Burn 360 Calories
10 minute full body stretch
Bosu-Balance: Full Body Workout-3 Sets of 20 Reps Each Exercise
Standing Squats, Standing Lunges, Kneeling on 1 knee Kick Backs, Round Side Down Push-ups
Machine Hamstring Curls 2 Sets of 15 Reps
Dead lifts with 25 Pound Bar 3 Sets of 25 Reps
Back Extensions-2 Sets of 20 Reps
Squats in Place-No Weight 2 Sets of 25
Walking Lunges-25 paces and run back to start
Lunges in Place-No Weight 2 Sets of 20 Reps Each Leg
Doogie Lifts on Bench
20 Minutes on Treadmill-Interval Train Burn 140 Calories
Ab Routine:
Standing Leg Lifts-2 Sets of 20 Reps-Knee Bent (Thank you very much)
Reverse Crunches-Leg Lifts on slant-1 Set of 20
More Reverse Lunges on Mat holding on to a bar 1 Set of 25
Regular Crunches-2 sets of 25
Reach-ups to opposite toe-2 Sets of 20 Each
*New One* (For me anyway)-Lie on back Stretch out right leg off the ground, Bend left knee and put toe under right leg for support. Right Hand behind your head and reach to your Left knee keeping your back pushed into the mat engaging your abs. It is like a more intense, one sided bicycle kick. Do it slowly for a great challenge. It works on the Love Handles too! I did 1 Set of 15 Reps each side
Stretch More on Mat
DONE!
During the Workout I consumed 32 Ounces of water and a small apple and immediately after I had a protein bar right away because I was STARVING!- this is called a catabolic state in scientific terms. Do not let yourself get that way because it can get dangerous if your blood sugar gets too low. Keep a snack handy such as a clif bar or a small apple.

Artichoke Stuffed Zucchini Boats on a bed of Balsamic Infused Spaghetti Squash

When the pantry is getting low, I come up with creative ways to use the ingredients I have on hand. The trick is to have a varied shopping list and ALWAYS have fresh veggies on hand. This recipe requires some prep time, so give yourself ample time to have it ready for dinner. It is Not quick and easy and my kitchen was a mess after making this one, so plan out cleaning as you go.

Preheat oven to 375

Ingredients:
1 whole spaghetti squash
4 large zucchini squash 
1/2 purple onion, diced
1 can artichoke hearts, rinsed and drained and chopped
1 clove garlic, minced
1 small red bell pepper,chopped
herbs of choice~ basil, parsley, thyme, oregano, sage or dill are great choices
salt and pepper to taste
1/2 to 1 cup freshly grated Parmesan cheese

Sauce for Spaghetti Squash Ingredients:
1.5 cups organic, no sodium chicken or vegetable broth
1/2 brown onion, minced
1 clove garlic, minced
2 T balsamic vinegar
1 tsp olive oil
Salt and Pepper to taste

Method:
Cut spaghetti squash in half, remove seeds and place face down on seasoned cookie sheet
Bake for about 45 minutes or until tender and Squash peels off inside and looks like noodles. They will have a crunchy texture
While the squash is baking, prepare the zucchini by slicing lengthwise then in half. Scoop out the insides of the zucchini with a grapefruit spoon, chop up and place in a large bowl. Line Up zucchini on an oiled baking sheet as shown below
Chop up artichoke hearts and place in bowl with zucchini
Saute onions, garlic and peppers until tender
Add the zucchini and artichoke mixture.
Season to taste with Fresh or dried Herbs of choice. There are salt free herb and spice mixtures that work great too.
Fill up Zucchini (Boats) with the mixture, Top with a sprinkle of Parmesan cheese and bake for about 45 minutes or until tender and top is Golden. (I also toasted a piece of whole grain bread and grated some on top for browning)
Scoop out Spaghetti Squash and add a small amount of Olive Oil while preparing sauce
To Prepare Sauce for Spaghetti Squash:
Pour 2 cups chicken or vegetable broth into a well heated pan
Add chopped onion and saute for about 10 minutes. Add herbs of choice, Salt and Pepper. Salt is Always optional.
Cook uncovered to reduce
Add  2T  balsamic vinegar and continue to simmer and reduce to a thicker sauce.
Pour on top of spaghetti squash and toss with tongs with 1/2 cup Parmesan cheese
Place in a large serving dish and keep warm. I kept mine in my iron skillet
Place Stuffed Zucchini on top of Spaghetti Squash and Serve

OrganicPumpkin Bread

I made this very moist and delicious Pumpkin Bread using only 1 tsp of Coconut Oil the (glass) pan. Sometimes I use butter but I try to limit my intake of saturated animal fats. I now use oils such as organic, virgin coconut oil or extra virgin, cold pressed olive oil. I also use Organic Earth Balance when cooking baked goods for people who are watching their cholesterol intake. 
Also, for gluten free baking, I prefer almond flour to coconut flour because of the taste and consistency. I made some today using 1 tsp of coconut oil to grease the pan and I sprinkled another tsp on top before baking and a drizzle of raw honey
Preheat oven to 350
Grease Glass Loaf Pan with 1 Tsp. Coconut Oil

Ingredients:

2 Tsp Coconut oil,Divided
1 1/2 cups Whole Wheat flour

1/2 Tsp Salt

1 Tsp Baking Soda

2 Tablespoons Flax Seed Meal
1 Cup (15oz.can) Organic Pumpkin Puree

1/2 cup Organic Applesauce

3 Egg Whites 

1/3 Cup Organic Sugar
1/4 t Nutmeg

1/4 Tsp Cinnamon

1/4 Tsp Ginger
1/4 Tsp Pumpkin Pie Spice

Sprinkle of raw honey on top

Method:

-Mix together Flour, Salt, Baking Soda, Flax Seed Meal and set aside

-Whisk together Pumpkin, Organic Sugar, Applesauce, Egg Whites and Spices

-Add Dry ingredients to Pumpkin mixture to combine. Do not over mix

-Pour into Greased Glass Loaf Pan. Sprinkle with a Tsp of Coconut Oil and Raw Honey before baking

-Bake for 1 hour..maybe longer until center is firm. Do not over bake.

-Cool in pan for 15 minutes and then on a rack until cooled.

-Enjoy by itself, with whipped lite cream cheese or today I had some with peanut butter and honey on it...That was a TREAT!

Serving Size...could be Dangerous! lol Cut into 8-10 slices-Portion Control Rules!
I don't do the nutrition facts over here...All I know is that this recipe is so moist, low fat, delicious and Organic...what could be better than that? Sorry....Not Low Carb...LOL

LOW FAT BANANA OATMEAL BREAD

Preheat Oven to 350 degrees

Grease Glass Loaf Pan with 1 Tsp Earth Balance margarine or Butter

Ingredients:

1 C Whole Wheat flour

1 Tsp Baking Soda

1/2 Tsp Baking Powder

2 Tsp Cinnamon

1/8 Tsp Nutmeg

1 Scoop Vanilla Whey Protein Powder

2 Egg Whites (1/3 Cup)

1/2 Cup Organic Applesauce (or a small container from a 4 pack)

5-6 very Ripe Bananas, Mashed

1/2 Cup Organic Sugar

1 Tsp Vanilla Extract

1 Cup Old Fashioned Organic Oats 

Topping:

Mix together with clean Hands

1 Tsp Earth Balance Margarine or Butter

1 Tbs. Brown Sugar

1 Tsp Cinnamon

1 Tsp Honey Squirted over the top when coming out of the oven (Optional)

Method:

Sift Together: Flour, Baking Soda, Baking Powder, Cinnamon, Nutmeg and Protein Powder

Set Aside 

Whisk Together: Egg Whites, Applesauce, Mashed Bananas and Sugar

Add Flour mixture to egg mixture and stir. 

Fold in Oats

Pour into prepared loaf pan

Bake for 50 minutes to 1 hour (maybe longer. this is a very moist bread)

Cool in pan for 10 minutes 

Loosen sides of bread from pan and place on a wire rack 

Cool Completely before slicing

Slice with a Serrated Knife

May be served with All Fruit Preserves or low fat cream cheese if desired. I love it all by itself :)

 

 

Spicy Chicken Gumbo

Gumbo is a soup or Stew that originated in southern Louisiana during the 18th Century. It is made from a strong flavored stock with either meat or shellfish, a thickener, onion, celery and bell pepper. The name, Gumbo is derived from  two different sources. The Bantu (African) word for okra is Kingambo and the Choctaw (Native American) word for File (Fee-lay) (thickening powder). Gumbo is categorized by the type of thickener used, therefore okra is the African method of thickening, File powder is the Choctaw method and also, there is roux (a mixture of butter and flour) which is the French influence in Louisiana cuisine I have researched many recipes as I usually do to see how I can use them for my healthier version. Most of the modern recipes for Gumbo calls for andouille sausage. Classic andouille sausage is made from pork chitterlings (intestine of a pig) and tripe (the stomach of a cow). The gourmet Chefs call for 5 pounds of pork and 2 pounds of pork fat for their Gumbo recipes.I have changed my eating habits so much and I really do think you are what you eat. I cannot fathom eating Andouille Sausage, but if I ever make it to Louisiana, I surely will eat a "Classic Gumbo". I just know better now and to have just a small portion at best..and perhaps ask the chef what the ingredients are. I tried a soy chorizo a few months ago and it was so good (and I know most people would say yuck to this), it immediately came to mind for this Gumbo recipe. It is made from: textured soy protein, water, soy oil, distilled vinegar, salt, spices, red pepper and garlic, a 3oz serving has 140 calories, 10 g fat, 0 cholesterol, 700mg sodium, 8g carbs, 9g protein, 4g fiber. *It's high in fat (in my standards) and sodium, so use sparingly.* Vegans and Vegetarians, just leave out the chicken and add a little more Chorizo and you are set. I am looking at a photo of Shrimp Gumbo right now and that looks amazing. I would use jumbo shrimp for the recipe.I have decided to use okra since I found some fresh and will also use the roux method of thickening this Gumbo.
8-10 Servings
Ingredients:
3 T Extra virgin Olive oil, divided
2 Pounds Boneless, Skinless Chicken Breasts, Diced
Salt & Pepper To Taste
1 Tsp. Sage, Crumbled
1/2 Tsp Thyme, Crumbled
1 Tsp Marjoram Crumbled
1 Pound Soy Chorizo, remove casing and cut into 1/2 inch pieces
1 Quart Low Sodium (Strong) Chicken or Vegetable Stock 
4 Ribs Celery, Chopped
2 Green Bell Peppers, Diced
 1 Large Onion, Chopped
2 Bay Leaves
 2 T Cayenne Pepper
1/4 Cup Whole Wheat Flour (or Gluten Free All Purpose Flour)
3 Cups Chopped Fresh Okra
2 Pounds Peeled and Seeded Roma Tomatoes, Chopped
3 T Fresh Chopped Thyme
8 Scallions, sliced thin on an angle
2 1/2 Cups Brown Rice, Cooked
Fresh Parsley, Coarsely Chopped
Method
Preheat large Dutch Oven (heavy bottomed pot)over medium high heat. Brown the chicken with 2 T olive oil, salt, pepper and spices. Add the soy chorizo to the chicken mixture and brown for another 2 minutes. Remove from pan and drain. In the same pan, add 1T olive oil and heat. Add celery, pepper, onions and bay leaves. Season with salt (optional), pepper and cayenne pepper to taste. Cook 5 minutes to soften vegetables. Add Flour and cook for 2 minutes. slowly stir in the broth and bring to a boil. Add okra, chicken and chorizo to the boiling broth. Then stir in tomatoes and 1/2 of the fresh thyme. Bring back to a boil, then reduce heat to a simmer. simmer for 5 minutes. Scoop brown rice into bowls and serve with chopped thyme and scallions to garnish.
 

Best Ever Low Fat Banana Muffins

Cleaning out the cupboards today and found lots of sugar from last Holiday Season~~I love to bake and this year I found out how through experimentation that sugar is my nemesis. I absolutely do not believe in Artificial Sweeteners though and I am researching Stevia to see if it's alright because it is in my Whey Protein Powder. In my opinion, I would rather have good old sugar, organic, in the raw (4 Grams per Tsp) and in moderation.  I also Love Honey, but it is so high in sugar (16 grams per Tablespoon) that it is a treat to splodge it on my spoonful of Almond Butter and it helps with those hunger slumps that I sometimes fall into. This Recipe can be altered by adding nuts to the mix. This will add fat as well, even if it is the "good fat". When I am trying to maintain, even "good fat" is minimal on my plate. A "secret" to baking healthier is to replace whole eggs with egg whites and replace oils or fats with applesauce. This Culinary Rule applies to packaged mixes too. Try it for those Brownies and see if the family notices the difference! These Muffins are very moist. Sifting the dry ingredients and lower heat in the oven helps keep them that way. These would be good with  low fat whipped cream cheese!

Yields 2 Dozen Medium Muffins-Can't just eat one, So Serving Size is 2 :)
Preheat oven to 350 degrees
Grease 2 (12 cup) Muffin Tins with a little bit of Earth Balance Margarine

 Ingredients:
3 Cups Whole Wheat Flour (Use Gluten Free Flour if desired)
2 Tsp Baking Powder
2 Tsp Baking Soda
1/2 Tsp Cinnamon

5-6 small very ripe Bananas 
1 Cup Organic Sugar
1 Cup Organic Applesauce
1/3 Cup (2) Egg Whites
Topping:
2/3 Cup Brown Sugar, softened
2 Tablespoons Earth Balance Margarine
Method:
~Mix topping together with clean hands and set aside
~Sift dry ingredients and set aside
~Mash Bananas and add Sugar, mix lightly
~Add Egg whites and Applesauce to Banana Mixture and mix lightly to incorporate
~Slowly Add Dry Ingredients to Banana Mixture until mixed thoroughly, rest for a minute
~Drink a glass of Lemon Water~~
~Fill muffin tins evenly  
~Top with Topping
~Bake on Top level of oven for 17-20 Minutes, turning tins around 1/2 way through baking
~Cool on Racks for 2 minutes and transfer to a large platter 
~ Yummiest When eaten warm
~ BEWARE: High In Sugar...Eat Responsibly!!!!! I AM NOT KIDDING!

Delightful Bean, Rice and Veggie Salad

I absolutely LOVE to whip up a recipe with the ingredients I already have in the house. I also often wish I had the ingredients in the food kitchens on food network! I call my dishes, "Something from Nothing" most of the time and thankfully most of the time, they turn out delicious. I look at cooking as an Art form and a Science and I have trained myself to use a plenitude of color in my kitchen works of art. (LOL) Here is a recipe for a meatless, high fiber and a complete protein main course or side dish. It would be lovely as a filling for Boston Lettuce wraps or on top of a bed of Wild Arugula. The ingredients are not set in stone. You may use any beans or veggies that you have in the house and you could switch the Brown Rice with Quinoa if you like. I love the addition of fresh Spearmint along with Italian Parsley and Basil. Dried Herbs may be used too. Dill is very flavorful and I use a seasoning blend that is sodium free as well.
This Recipe Serves about 12 Side dishes:
Mix Together with clean hands in a Huge Bowl:
2 C Cooked (and cooled) Brown Rice, Seasoned with a touch of Olive oil and dry seasonings
1 Can Each Rinsed and drained: Black Beans, Kidney Beans and Pinto Beans
2 Medium Zucchini, Washed, Dried and cut into 1" cubes
2 Cups Chopped Baby Carrots
1 Cup Chopped Celerey
1/2 Large Purple Onion, Chopped
1 Large Garlic Clove, Minced
1 cup each Fresh Basil, Parsley and Spearmint, Chopped
1 C Vinaigrette:
    1 Tsp Dijon Mustard, 1/2 Cup Balsamic, 1/2 cup Olive Oil, Salt & Pepper
   Place the mustard in a small glass measuring cup. Add S/P to taste. Stir in Vinegar until mustard is dissolved.
   Add the oil and stir constantly until mixture is blended
Thanks for the compliment, Joanne! We have some here to have for a mid-day meal :)

How I Went on Vacation and Lost 3 Pounds

If you are my friend on my "Long Distance Fitness" Facebook Page, you saw that I recently took a trip to San Francisco. I also took photos of the "equipment" I took with me that fit into a small duffel bag and weighed only 7 pounds! This included 2 outfits with jackets, sneakers, A Resistance Band (Red), my i-pod shuffle, socks & undies and a foam roller.  I Love San Francisco! My Mom lives in an area of the city with very steep hills..so there's my cardio workout. I walked the hills 3 days out of 5 and did my Resistance Band Workout on the roof of my Brother's Building (he lives upstairs from Mom) that has the most overwhelming view of the city! This was a treat for me. You see, I have changed my life forever and I have proven it to myself and my friends and my family. I am happiest when I am active and am eating a healthy diet. Now comes the food part of my lovely vacation with my beautiful Mother! My first meal was Spaghetti and 2 large meatballs~It was delicious and very typical of my Mom to make my favorite food as a child :)We ate a lot of Italian Food growing up as my Maiden name, DeMattia makes me 1/2 Italian. My Mom learned how to cook Italian from my Grandma in Brooklyn, NY way back in 1945. I learned how to cook when I was 10, wanted to when I was 8, but my Mom wanted to make me wait for some reason..??? I have a passion for cooking and have changed how I cook, which changed my life and the life of my family. The next 3 nights we went out fine dining in the best city for restaurants..maybe in the world! There are over 4,000 restaurants in San Francisco and it is the coldest city in America in the Summer! Zuni Cafe on Market is always a hit. They make the most delicious Brined Chicken on a bed of Bread Salad..So here we are talking salty and carbolicious :) I had a (fake) Beer that was so yummy and a real Caesar Salad with anchovies..to die for. Portion Control is the key to a meal like this..we had leftovers for 2 days :) The Second night we went to "Foreign Cinema"-on Mission St. Very unusual and gigantic restaurant that shows Foreign Movies on a huge White Wall. I had the Opah (fish) with veggies and I ate bread and butter and we shared an appetizer of Baked Brie with Crostini that was to die for again! I also had another one of those non-alcoholic Beers-imported and delicious.Key:1 Beer and then Water and no dessert! Lovely Restaurant with a very cute waiter! lol. The third night we went with two fellas to "the Hungry Dog"-Chinese Fusion...Amazing Food and I will not list it because I am so hungry right now and it is after hours in my house for food :) they Made me have a bite of dessert! YUMMY!  I managed to lose 3 pounds..hmmm.I think it was the portion control and the walking of the hills and maybe I lost a little muscle mass...I must maintain the loss, because I feel really good...and proud!

High Fiber=Happy Disposition :)

To make this article interesting is challenging for me, so I will start off by stating, having a high fiber diet has saved my life! Quick and easy. There are 2 types of fiber. Insoluble Fiber and Soluble Fiber. The sum of these 2 fibers is Total dietary Fiber that we now see on many labels in the market. Insoluble Fiber moves bulk through the intestines and controls the balance of the acidity in the intestines which prevents constipation, removes toxic waste through the colon quicker, helps prevent colon cancer by preventing microbes from producing cancerous substances. Some food sources for Insoluble Fiber are dark green leafy vegetables, green beans, fruit skins and root vegetable, whole wheat products, wheat bran, corn bran, seeds and nuts (in moderation).
Soluble Fiber binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly. Soluble Fiber lowers total and LDL (the bad) cholesterol and regulates blood sugar for people with diabetes. Some Food Sources of soluble fiber are Oat/Oat Bran, Dried peas and beans, Nuts, Barley, Flax Seed, Fruits such as Apples and Oranges, Vegetables such as carrots and also psyllium Husk.
Back to Fiber changing my life.  May 24th, 2010,  I landed in the hospital for 3 days with Diverticulitis. That was a horrible experience which re occurred the following November. Luckily I did not have to go to the hospital the second time because I had the medicine in my fridge. The first time I was convinced I was sick from eating too many nuts and seeds, esp Blackberry seeds which I wasn't chewing so they wouldn't get stuck in my teeth.. That in combination with dehydration punched a pin hole in my colon.. All of that could have been avoided if the Dr. had told me after my colonoscopy that I had Diverticulosis and to avoid certain foods. While healing all I could eat was, non-fiber "White" foods, Bread, Rice, Chicken Breast and yogurt. After 10 days of healing a high fiber diet was instructed by the Dr. 30 grams a day is the goal. It is not hard to do and it all starts at the supermarket. I have to be careful of what I eat now and truthfully eating a high fiber diet makes me feel so much better! I look at Total Dietary Fiber on labels. Here is a list of Foods that are High in Fiber: By the way...there is no fiber in Meat, White Bread or yogurt! The serving size for most is 1 cup and there is more fiber content in cooked veggies and fruits than in raw, go figure.
Vegetables: Peas, Acorn Squash, Pumpkin, Collard GreensCarrots, Broccoli, Brussels Sprouts, Asparagus, Cabbage, Green Beans, Corn, Spinach. Fruits: Pears, Apples, Avocado, Rasperries, Blackberries, Prunes, Banana, Oranges, Blueberries, Peach Kiwi, Strawberries. (Just because I cannot eat berries, that doesn't mean you can't)!
Beans are very high in fiber, Example: 1 cup of Navy Beans, cooked has 19 grams. Most other beans such as Black Beans, Pinto and Garbanzo beans all have 15 grams of fiber per cooked cup. However there are side affects such as bloating and gas. I heard a trick to deal with that is to put a little baking soda in the pot while cooking. Whole grains are not so high in fiber. I make sure to purchase high fiber bread that has at least 5 grams per slice. Amaranth is an ancient grian of the Aztecs and it has a whopping 9 grams per 1/2 cup cooked and it has 14 grams of protein! I will experiment with it soon and I think it may be gluten free too. If you want to get something in the freezer section, Amy's Organic Chili has 15 grams of fiber per serving. It is sold at Whole Foods and Ralph's, here in LA. And for a snack, try a Larabar. It has 5 grams of fiber per bar. It all adds up! Hoping you like this information. I love researching and this subject gets me right in the gut, so it is very important to me :) Look up Fiber Up Food Finder on Google. It's fun and it even gives you a shopping list!

I Believe in Vitamins and Supplements

When I forget to take my vitamin supplements which is not often, my body (and sometimes my spirit) feel depleted of energy. Maybe it is because I work out rather intensely or perhaps as we age, our body chemistry changes and we need to supplement or "healthy" diets with extra vitamins to continue with an active lifestyle with less concern of injury or joint pain. At age 54, I have entered that limbo stage of the menopausal timetable. I often say that menopause is like suffering with PMS on a constant level. Oh boy, sorry, honey, I know you forgive me! This is because the hormones in our body are depleting rapidly which in turn wreaks havoc with our emotions, our digestive systems, our skin and our overall outlook on life. I try very hard to combat all of these symptoms with a clean diet, plenty of exercise, plenty of water and  a lot of deep breathing. I do not want to take hormones, artificial or bio-identical for the risks they pose. So I am experimenting a bit with supplements to curb the endless hot flashing that I suffer with mostly at night that causes me to have  very interrupted sleep patterns that leave me exhausted in the morning. So the first "supplement" of the day is a good hot cup of black, french pressed coffee. I know this is not good for menopause, but one or 2 cups gets things moving, especially the digestive system. That along with a high fiber breakfast with protein and my vitamins I am ready to go to the gym or garden or take my dog for a walk and now I am preparing to work full time as a cook @ my gym! Staying active is key to a healthy lifestyle along with a clean diet and vitamin supplements. Here is what I take daily: 2 Scoops Protein Powder-one in my oatmeal or cereal and one in my post workout shake, a "Women's" Multivitamin with Mineral, 1000 mg Calcium with Magnesium and Vitamin D (for Bone health), 1500 Mg Glucosamine with 1200 Mg Chondroitin (For Joint Health), 1000mg Wild Salmon Oil (Omega 3-fatty acids), and 500 mcg Vitamin b12 tablets. I have also started taking Probiotics for digestive health since acquiring diverticulitis. I try very hard to drink 12 glasses of water a day. It has been a year and a half since my first bout of diverticulitis that landed me in the hospital. It occurred again last November and water is key to my recovery and good health and my vitamin supplements are essential to my crazy energy level at the gym and now in the kitchen :) There are so many more supplements out there, however...if we eat a healthy diet rich in fresh fruits and vegetables, lean meats and high fiber, there may not be a great need to supplement. When feeling under the weather, I grab the "Wellness Formula" and it seems to nip it..but sometimes not, especially when under stressful situations. It is all how you deal with your stress..A good old fashioned cry cleanses your soul...but deep breathing, stretching a great cardio workout and vitamins will get you through the most challenging days!