Quinoa Breakfast Bowl

There are hundreds of options online for this protein hearty, comforting breakfast option. Quinoa is naturally loaded with protein and fiber.  One cup of cooked quinoa brings about 8 grams of protein.  Add nuts or yogurt to increase the protein content.  Here’s a simple version you can make with common ingredients found in your cupboard.

This Sept. 21, 2015, photo shows ingredients for quinoa pumpkin breakfast bowl in Concord, N.H. (AP Photo/Matthew Mead)

1 cup  quinoa, rinsed

2 cups water

1 tablespoon extra-virgin olive oil

1/4 cup slivered almonds

1 cup fruit or berries,  or medium sized fruit like apple or banana cut into 1/2-inch pieces

2 tablespoon pure maple syrup

1/2 teaspoon cinnamon

Preparation

In a small saucepan, cover the quinoa with the water and bring to a boil. Cover and cook over low heat until the water has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.

In a medium skillet, toast almonds, stirring a few times, until golden brown, about 2 minutes. Add the quinoa, maple syrup, oil,

cinnamon and stir well until heated through.  Top each portion of quinoa with fruit and almonds

Your Go To Guide for Quick Summertime snack options

First increase the size of your water container or double your containers.  If you are a cold water person, throw one in the freezer, and when have finished your first container, you’ll have a nice cold one thawed and ready to drink!

For the family, I  like the small Igloo water coolers with the spout on the top, which allows you and your family to drink directly from the container or fill up your container with cold water. If you are looking at saving money and reducing waste, pick up several containers, and label one for each person in the family.  Let your kids decorate them to encourage regular usage and to make sure you get them back at the end of the day!

My choice of drinks:   Rehydrate Drink has a 1:1 ratio of sodium and potassium, two of the most vital electrolytes that are lost when we sweat.provides the necessary nutrients to maintain proper metabolism and delay the onset of fatigue.

Rehydrate!  Yummy flavors.

• Helps the body stay hydrated during physical activity or during low hydration
• Provides a full spectrum of crucial electrolytes for improved electrolyte balance
• Includes amino acids to help feed your muscles
• Helps prevent cramping during and after exercise

Rehydrate Gels! Lemon flavor with only 80 calories

• Allows for immediate and sustained energy with Sequential Carbs
• Facilitates hydration in conjunction with plenty of water
• On-the-go portable and convenient pouch for everyone

Rehydrate OTC  Bottles – Available for a limited time.  Free shipping. 

Convenience Bars!  Raw, Chocolate, Peach, Apple cinnamon, and Meal (protein)

• Great for option for your kids and knowing that you are giving them good quality ingredients.
• Quick on the go meals and snacks

Shakes  The only balanced high – grade meal replacement shake that I have found that actually tastes good and digests well.

“Informed Choice Certification” means its safe for the whole family and any athlete.  

Kim Howard, Independant Advocare distributor 314-323-9183

 

Date Berry Energy Bar

The great thing about being a trainer is you get tons of recipes to try.  Often times, the recipes do not taste well or they are not really that much healthier than store bought.  Christina E. gave me this one to try when I have an extra hour or so in the kitchen.   While my Raw Advocare bars are my quick go-to most of the time, yet  I love all the ingredients in this one.

Date-Berry Energy Bar 1/3 c dark chocolate cocoa powder 1 ½ c pitted dates 1/3 c ground flax seed 1 tsp. cinnamon ½ c unsalted almonds ½ c unsalted walnuts 1 tsp. vanilla extract ½ c goji berries, cherries 1-2 tablespoon coconut oil Put your pitted dates in the food processor and puree until they’re smooth. Add coconut oil, cocoa powder, cinnamon, flax seed, and vanilla. Pulse a few times  until they’re combined. Add almonds and walnuts and pulse again. Depending on how fine you want the texture of the nuts, be careful not to pulse too many times.  Stir in dried berries. Transfer the date mixture to a pan lined with wax paper. Press the mixture down with a large wooden spoon until they’re about half an inch thick. Cover with Saran wrap and chill in refrigerator until they’re hard (at least an hour or so). Cut into squares.

Meatball Muffins

Meatball Muffins with Sauce

Love my meatballs!  My grandma Petrella used to make huge meatballs to go with a huge pot of spaghetti and sauce.  Her recipe includes adding Italian breadcrumbs but here’s a heartier version that adds some fiber and makes for a quick snack.

Ingredients
Quaker Oats – Quick 1 Minute – Dry, 1 cup
2 large eggs white, fresh, (you can use all whites, 3)
Lean Ground Turkey Breast, 2 lbs
Onions, raw, 1 cup, chopped (white or yellow)
Celery, raw, 1 cup, diced
Ground cumin, 0.5 tsp
Herb – Oregano, Dried Ground (1 tsp), (you can also use Thyme)
Mustard (I used Brown Mustard) , 1 tsp
Black pepper (spice) 2 tsp
Salt, 1 tsp
Garlic , 2 cloves, crushed
*Hot pepper spice optional (I used 1 tsp of a sweet pepper mix)

Your favorite tomato sauce, fresh made or low sugar and sodium.

Directions:
Pre heat oven to 350 and spray muffin pay with some cooking spray (or coat with olive oil) Mix all the ingredients in one large bowl with hands or spatula until well combined. Roll the mixture into balls and place each one in the muffin pan.
Bake for 30-35 minutes. This recipe Makes 12 muffins. If you want a meatier muffin, add ½#. You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

Protein Blueberry Pancakes

I truly did not plan to, yet I woke up Sunday with an intense craving for blueberry pancakes, so I decided to come up with a healthier version than what I would have gotten at the diner, plus there’s bacon at the diner.   I combined several recipes to make the most delicious blueberry pancakes I have ever tasted!  They may not be like grandma’s pancakes  – hence the protein supplemented to increase the protein content but they are delicious!  Here is the recipe:

1 Package of Advocare’s Vanilla Meal Replacement Shake
1/2 cup of unbleached flour
1/2 tsp of baking powder
1 tsp of cinnamon

1 large egg (or 2 eggs whites)
1 small apple pureed with 1/2 cup water (or unsweetened applesauce)
Optional: 1 tsp sugar (or other sweetener optional. I didnt add the sugar since the berries were sweet)

Mix with fork or blender until coated, then put 1/4 cup batter into hot skillet of thin coating of oil (I used olive). Top with spoonful of blueberries. Once top begins to bubble or edges get golden brown, flip and cook for few more minutes.

Make 8 small cakes or 6 medium cakes. Serve with scrambled eggs. (As your shake blend will only get you about 6 grams of protein if you eat 2 cakes, and you need more! and I estimate you will get about 12-15 grams of carbs )

Now this is a treat, I only eat pancakes like 2 or 3 times a year so make this for those rare occasions or you can make it a post – exercise meal with again eggs and fruit if you have a intense workout ( ie. very hard)   Enjoy!

Inflammation and Omega 3s

We all know the common signs of inflammation when we get a cut or a scrap, have a bought of allergies, our bodies work to fight off the assault by sending workers to the rescue. Yet inflammation is set off by an insult or injury to the body.
Chronic Inflammation is the cause of virtually all diseases, and it can prevent you from losing weight and having the healthy body you really want. Chronic Inflammation damages cells and makes it really hard to lose weight.
Major disorders are characterized by too much inflammation include Rheumatoid Arthritis, lupus, Multiple Sclerosis, IBS and even Type 1 Diabetes and ulcers. This is why medical studies on the subject confirm inflammation can have widespread effects on the body.

Unfortunately, so many of us suffer from chronic inflammation because we poison our bodies with the things we Eat. The great news is, we have a ton of control over inflammation because we control the main source of chronic inflammation—-Our Food and supplements specifically Omega 3s. Our American diet is heavy in other fats, so a balance of omega3s to 6s are essential to controlling inflammation.

So what are some other foods that are loaded with omega 3 and anti-inflammatory ingredients?

1 – Wild Caught Fatty Fish (MUST eat broiled or baked to preserve the Omega 3s) 8 ounces a week
2 – Raw Nuts and seeds (loaded with alpha linoleic acid – ALA)
3 – Dark Leafy Greens (VERY alkaline, which fights against inflammation)
4 – Garlic (been shown to be as effective as NSAIDs, like ibuprofen)
5 – Onions (contain allicin and quercitin, both are anti-inflammatory)
6 – Organic Berries & Tart Cherries (super high anti-oxidants and anthocyanins)
7 – Beets (super anti-oxidant food, which protects against cancer and heart disease)
8 – Flaxseed Oil (carrys ALA too)
9 – Peppers (chili and cayenne peppers are rich anti-inflammatory capsaicin)
10- Beans (kidney, pinto, and mungo beans contain omega 3s.

One of the main benefits of eating fatty fish, salmon, anchovies, and sardines is the Omega 3’s. If you find it difficult to get fatty fish and others regularly into your diet (maybe cooking for your family or a busy lifestyle makes it difficult to make sure you all get it enough) then a supplement may help.

Not only does it protect the brain, heart, and joints from daily inflammation, it supports every important function of the body including energy and metabolism. This is what I take, so what I would recommend, Click HERE to link to learn more.