Challenge Workouts

Meals that are filled with protein and fat, like this omelet, help to curb between-meal cravings. Enjoy the unique flavor blend of turkey, apple, goat cheese and cinnamon.

Servings: 2

Here’s what you need…

•     3 slices turkey bacon
•     1 small apple
•     dash of cinnamon
•     4 egg whites
•     2 whole eggs
•     dash of salt
•     dash of pepper
•     1 Tablespoon of unsweetened coconut milk
•     3 Tablespoons goat cheese

1.     Place a non-stick skillet over medium heat. Cook the bacon strips for 4 minutes each side, until golden.
2.     While bacon cooks, dice the apple. Remove bacon strips from skillet, place on a cutting board. Place the apple pieces in the heated skillet and sauté for 5 minutes, sprinkling with a dash of cinnamon. Dice the bacon and place in a medium sized bowl.
3.     In a bowl whisk the egg whites, whole eggs and coconut milk. Beat the eggs until frothy and add dash of salt and pepper.
4.     Remove apples from skillet and add to the bowl of bacon. Pour half of the egg mixture in the skillet, cook until set and then flip and cook the other side. Repeat with the other half of egg mixture.
5.     While eggs cook, mix the bacon, apples and goat cheese together.
6.     Fill each omelet with half of the bacon, apple and goat cheese mixture.

Nutritional Analysis: One serving equals: 249 calories, 12 fat, 485mg sodium, 10g carbohydrates, 1g fiber, and 25g protein.

It goes against everything you’ve been taught about dieting.

In fact I hate the whole concept of ‘dieting’.

If you’ve read anything I’ve ever written, including information about my own program, called ‘The 21 Day Challenge Diet‘ you’ll know that I’m not a big fan of diets in general or of just eating a ‘big dinner’.

BUT….

Here’s the thing…

If you wake up every day with good intentions to eat well, you stay on the wagon all day long and then you BLOW IT every night, then no matter what you do, you’re diet is likely to fail.

Studies show that ANY Read the rest of this entry »

The best salads are a cornucopia of fresh vegetables, with little or no added fat. This salad combines some of the garden’s tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal.

Servings: 4

Here’s what you need…

•     4 eggs
•     1 bunch asparagus, ends trimmed
•     1 cup curly endive
•     1 cup dandelion greens
•     1/2 cup cherry tomatoes, halved
•     1/8 cup red onion, thinly sliced
•     1/2 red bell pepper, thinly sliced into matchsticks
•     1 packet Stevia
•     2 Tablespoons lime juice
•     1 garlic clove, minced
•     2 teaspoons Dijon mustard
•     1 Tablespoon raspberry vinegar

1.     Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
2.     Bring a medium pot of salted water to boil. Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
3.     In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
4.     In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
5.     Coat the salad with the dressing. Top with asparagus and sliced egg.

Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.

Eating healthy does not need to be boring. Grilled salmon, crisp greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavors in this dish are so delicious there is no need for dressing.

Servings: 2

Here’s what you need…

•     2 (3.5 oz) salmon fillets
•     Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon)
•     4 cups romaine lettuce, chopped
•     1/2 cup tomato, chopped
•     1/4 cup corn kernels
•     1/8 cup low fat cheese, grated
•     1/8 cup canned red peppers, finely chopped
•     1/2 avocado, sliced

1.     Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
2.     On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein.

Another sure-fire way to feel better than ever is to eat a diet that is high in fiber and protein and low in refined sugar and carbohydrates. These shredded chicken lettuce wraps are easy to make and will keep you on track with your healthy, fit lifestyle.

Servings: 6

Here’s what you need…

•     1 Tablespoon chile pepper
•     1 teaspoon salt
•     2 teaspoon pepper
•     1 Tablespoon dried oregano
•     1/2 cup lime juice, divided
•     2 Tablespoons olive oil
•     6 whole chicken legs
•     3 cups shredded cabbage
•     1/4 cup red onion, thinly chopped
•     1/4 cup fresh cilantro, chopped
•     6 large butter lettuce leaves

In a small bowl combine the chile pepper, salt, pepper, oregano, 1/4 cup of the lime juice and the olive oil. Place the chicken in a large baking pan and coat with the seasoning mixture. Cover and refrigerate for 4 hours.

1.     Meanwhile, in a large bowl combine the cabbage, onion, cilantro and remaining 1/4 cup lime juice. Season with salt and pepper to taste. Cover and refrigerate for 4 hours.
2.     Preheat oven to 400 degrees F. Roast the chicken legs for 40 minutes.
3.     When the chicken has cooled, discard the skin and bones and shred the chicken.
4.     Fill each lettuce leaf with a spoonful of cabbage mixture, topped with shredded chicken.

Nutritional Analysis: One serving equals: 248 calories, 12 fat, 740mg sodium, 5g carbohydrate, 2g fiber, and 26.7g protein.