Leslie's latest burrito explosion!
1 sm 50 cal wheat tortilla
1/2 c fresh broccoli chopped fine
2 c fresh baby spinach chopped fine
1/4 cup black beans
1 jalapeño chopped fine
1/8 red onion chopped fine
2 oz favorite cheese
1t cumin
pepper to taste
Mix everything together and top with cheese. Microwave for 1-2min.
Roll up and slather your favorite salsa on top.........
Leslie Turkey Salad Wrap
1 sm 50 cal wheat tortilla
2 oz turkey breast (or chicken) chopped fine
1/2 cup fresh broccoli chopped fine
1/8 red onion chopped fine
1/2 jalapeño chopped fine
1/4-1/3 avocado mashed
1/2-1c baby spinach
cumin and pepper to taste
Mix all together using the avocado as your mayonnaise replacement.
Layer baby spinach on tortilla, then layer the mixture on top.
Roll up and eat!
Note: If this is too dry add a layer of your favorite hummus on the tortilla before the spinach.
PS. I put this mixture in a Tupperware and snack on it at work without the tortilla. It's delicious, but your breath will likely be lethal!
Tuesday, December 18, 2007
Monday, December 3, 2007
Leslie's no fuss Zone staples
1.
Black Beans (drained and strained)
¼ red onion chopped
Sharp Cheddar Cheese or Colby Jack (any kind) shredded
Mix together and heat for 1-2 minutes (you don’t want to overheat though)
Top with light sour cream (about a ½ tablespoon) and your favorite salsa (how ever much you want!) Mix and eat
You can add just about anything you want to this but some of my favorites are:
Chicken breast
Spinach (it wilts and you can’t even tell it’s in there)
Any other beans you like
Jalapeños (chopped)
Note: You can also slap this in a low fat wheat tortilla and wa-la you have a yummy burrito…..
If you haven’t eaten all your blocks you will need to eat some fruit or something else as a dessert…
-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
2.
Tortilla – low fat wheat
Spinach (baby in a bag) about 2-3 cups…..(a HUGE handful)
Cheddar cheese – err on the heavy side about 1/4 to 1/3 cup
¼ Red onion chopped
4 or 5 thin slices of smoked turkey breast sandwich meat layered out flat (holding the cheese, onion and spinach together like a big blanket)
Heat for about 1-2 minutes (the ridiculously huge pile of spinach is now practically flat)
Add light sour cream and your favorite salsa - roll up and eat…..
The 4 or 5 blockers will probably have to eat two of these…..
Obviously you can add or subtract any number of items to your specs….if you like spicy add fresh chopped Jalapeños….
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
3.
Baby spinach (in a bag) about 4 cups
¼ Red onion chopped
¼ red, yellow or orange bell pepper
½ tomatoes or cherry tomatoes (less cutting involved)
Craisans (about 5)
1 Date - you can find these in the produce section in a plastic container. You can peek through the container and see that they are kinda sticky and look like a large cockroach ...just chop it into about 4 pieces….(it’s not on the zone but it’s so small and packs such a great little punch!)
Goat Cheese (about a small cereal spoon worth) Trust me on this….you’ll love it!
Top with homemade vinaigrette from a package - Used extra virgin olive oil and Balsamic vinegar. Balsamic is the key…
You can add a warm grilled chicken breast that only takes about 3-5 minutes to make on a George Foreman……or the grill.
-------------------------------------------------------------------------------------------------------------------------
4.
2 Eggs
1 ½ cup spinach chopped
1 jalapeño chopped
Scramble well and top with cheese and salsa
This is an awesome and fast meal!
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Leslie’s new favorite breakfast:
6oz orange juice
1/3 frozen banana
2T Whey Protein powder
1T Crushed Flax Seed
Blend well in a blender and DOWN the hatch!
I’m all about fast/no fuss meals….so I even have a dedicated pair of scissors in the kitchen for my husband to help out cutting quickly…..it really makes a big difference using them….and you can even throw them in the dishwasher…..my dad hated making salads because it always took him so much time to cut everything up….I told him our little secret and now he is a salad making FOOL!!!! Try it!
I’m sure there are others but these are my main staples……Good luck!
Black Beans (drained and strained)
¼ red onion chopped
Sharp Cheddar Cheese or Colby Jack (any kind) shredded
Mix together and heat for 1-2 minutes (you don’t want to overheat though)
Top with light sour cream (about a ½ tablespoon) and your favorite salsa (how ever much you want!) Mix and eat
You can add just about anything you want to this but some of my favorites are:
Chicken breast
Spinach (it wilts and you can’t even tell it’s in there)
Any other beans you like
Jalapeños (chopped)
Note: You can also slap this in a low fat wheat tortilla and wa-la you have a yummy burrito…..
If you haven’t eaten all your blocks you will need to eat some fruit or something else as a dessert…
-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
2.
Tortilla – low fat wheat
Spinach (baby in a bag) about 2-3 cups…..(a HUGE handful)
Cheddar cheese – err on the heavy side about 1/4 to 1/3 cup
¼ Red onion chopped
4 or 5 thin slices of smoked turkey breast sandwich meat layered out flat (holding the cheese, onion and spinach together like a big blanket)
Heat for about 1-2 minutes (the ridiculously huge pile of spinach is now practically flat)
Add light sour cream and your favorite salsa - roll up and eat…..
The 4 or 5 blockers will probably have to eat two of these…..
Obviously you can add or subtract any number of items to your specs….if you like spicy add fresh chopped Jalapeños….
-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
3.
Baby spinach (in a bag) about 4 cups
¼ Red onion chopped
¼ red, yellow or orange bell pepper
½ tomatoes or cherry tomatoes (less cutting involved)
Craisans (about 5)
1 Date - you can find these in the produce section in a plastic container. You can peek through the container and see that they are kinda sticky and look like a large cockroach ...just chop it into about 4 pieces….(it’s not on the zone but it’s so small and packs such a great little punch!)
Goat Cheese (about a small cereal spoon worth) Trust me on this….you’ll love it!
Top with homemade vinaigrette from a package - Used extra virgin olive oil and Balsamic vinegar. Balsamic is the key…
You can add a warm grilled chicken breast that only takes about 3-5 minutes to make on a George Foreman……or the grill.
-------------------------------------------------------------------------------------------------------------------------
4.
2 Eggs
1 ½ cup spinach chopped
1 jalapeño chopped
Scramble well and top with cheese and salsa
This is an awesome and fast meal!
----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
Leslie’s new favorite breakfast:
6oz orange juice
1/3 frozen banana
2T Whey Protein powder
1T Crushed Flax Seed
Blend well in a blender and DOWN the hatch!
I’m all about fast/no fuss meals….so I even have a dedicated pair of scissors in the kitchen for my husband to help out cutting quickly…..it really makes a big difference using them….and you can even throw them in the dishwasher…..my dad hated making salads because it always took him so much time to cut everything up….I told him our little secret and now he is a salad making FOOL!!!! Try it!
I’m sure there are others but these are my main staples……Good luck!
Sunday, December 2, 2007
Mike's Zone Testimonial
The Zone dispelled what I thought was the one absolute of dieting to lose weight; that you have to be miserable. When I finally took Jerry’s advice and “dialed in” for two weeks the weight fell off and I actually had trouble eating all the food I was supposed to!
I have weighed 205 most of my adult life, I was 205 as a senior in high school and though my body composition has changed in the ensuing 25 years that is my mean weight. I was a svelte 180 while an avid runner in college but once I settled in to my 205 body. (After the Ranger School roller coaster, bulking up from 180 to 205, prior to, then dropping 35 pounds during the Ranger course, and then adding 45 back by eating anything that wasn’t nailed down after graduation.) I’ve never eaten poorly. (At least not since I was a teenager and would routinely eat a half-pound of hot dogs as a bedtime snack!) After a short-lived college football career, I put on the “freshman 15” and was a puffy 230 when I turned 19. I dropped 45 pounds in my second semester and became obsessed with fitness. I was a bit eccentric about my diet in college and in my early 20’s, logging caloric intake yet focusing on low fat intake as was in vogue at the time. Because of that I’ve always had an above average awareness of what I was putting into my body.
As I’ve aged the 205 looked different at 40+ than it did at 30. I hadn’t been happy with my 205 having a waist that was 3-4 inches bigger than the 30 year old 205, much less the 18 year old model. I rationalized to some extent, age, marriage, job, comfort, love of food and drink, etc. But I just didn’t want to suffer through the misery of the reduced calorie, low-fat diet that I thought it would take to “tighten up.” Enter Jerry Hill and the Zone.
I listened to those of you who were Zoning and thought, that’s nice, but seems like a lot of work. I prepped to Zone by cutting back on the processed carbs, refined sugars and beer, eating more fruits and vegetables. I lost a few pounds and began to harden up and my performance improved. I then committed to the two-week “dial in” and whoa! Coincidentally I had a PT test at the end of that two weeks, I weighed in at 194. That was in August, last week (November 7th or so) I checked my weight for the first time since August, I weighed 194!
The “dialing in” process wasn’t easy, but it was easier than I thought. I found certain meals and snacks that “blocked” easily (and were packable) and stuck with them. Crossfit fire breather Freddy Camacho’s blog http://crossfitoneworld.typepad.com/zoning_out/ was a great resource. I mirrored a lot of Freddy’s recipes and snacks since he had already gone to the trouble to measure and portion blocks. Some specifics of what I ate are; dried fruit, nuts, and jerky in my bag in two-block portions, along with Zone bars so I always have something to eat instead of relying on fast food or convenience store food. I eat a lot of pita pocket egg white sandwiches with Canadian bacon, cheese, salsa and olives. I make a very filling meal in a wok of broccoli, cauliflower, and chicken with some seasoning and olive oil. Also, strawberries or raspberries in carb-control vanilla yogurt with one tablespoon of protein powder per block and chopped walnuts make a great snack or breakfast. I could eat just the things I mentioned here for weeks and be perfectly happy.
The splurge day is a huge part of keeping your sanity. It’s something to look forward too yet after a week of good eating you don’t want to ruin the week by going crazy in one day. That mental mindset is huge, so I’ll repeat it. When you put so much effort into your diet and workouts, and actually see the increase in performance and how much better you look, you just don’t want to backslide. There’s no sense taking three steps forward only to take two steps back. FWIW, I’m doing another two-week “dial-in” between Thanksgiving and Christmas as preventative medicine.
I have weighed 205 most of my adult life, I was 205 as a senior in high school and though my body composition has changed in the ensuing 25 years that is my mean weight. I was a svelte 180 while an avid runner in college but once I settled in to my 205 body. (After the Ranger School roller coaster, bulking up from 180 to 205, prior to, then dropping 35 pounds during the Ranger course, and then adding 45 back by eating anything that wasn’t nailed down after graduation.) I’ve never eaten poorly. (At least not since I was a teenager and would routinely eat a half-pound of hot dogs as a bedtime snack!) After a short-lived college football career, I put on the “freshman 15” and was a puffy 230 when I turned 19. I dropped 45 pounds in my second semester and became obsessed with fitness. I was a bit eccentric about my diet in college and in my early 20’s, logging caloric intake yet focusing on low fat intake as was in vogue at the time. Because of that I’ve always had an above average awareness of what I was putting into my body.
As I’ve aged the 205 looked different at 40+ than it did at 30. I hadn’t been happy with my 205 having a waist that was 3-4 inches bigger than the 30 year old 205, much less the 18 year old model. I rationalized to some extent, age, marriage, job, comfort, love of food and drink, etc. But I just didn’t want to suffer through the misery of the reduced calorie, low-fat diet that I thought it would take to “tighten up.” Enter Jerry Hill and the Zone.
I listened to those of you who were Zoning and thought, that’s nice, but seems like a lot of work. I prepped to Zone by cutting back on the processed carbs, refined sugars and beer, eating more fruits and vegetables. I lost a few pounds and began to harden up and my performance improved. I then committed to the two-week “dial in” and whoa! Coincidentally I had a PT test at the end of that two weeks, I weighed in at 194. That was in August, last week (November 7th or so) I checked my weight for the first time since August, I weighed 194!
The “dialing in” process wasn’t easy, but it was easier than I thought. I found certain meals and snacks that “blocked” easily (and were packable) and stuck with them. Crossfit fire breather Freddy Camacho’s blog http://crossfitoneworld.typepad.com/zoning_out/ was a great resource. I mirrored a lot of Freddy’s recipes and snacks since he had already gone to the trouble to measure and portion blocks. Some specifics of what I ate are; dried fruit, nuts, and jerky in my bag in two-block portions, along with Zone bars so I always have something to eat instead of relying on fast food or convenience store food. I eat a lot of pita pocket egg white sandwiches with Canadian bacon, cheese, salsa and olives. I make a very filling meal in a wok of broccoli, cauliflower, and chicken with some seasoning and olive oil. Also, strawberries or raspberries in carb-control vanilla yogurt with one tablespoon of protein powder per block and chopped walnuts make a great snack or breakfast. I could eat just the things I mentioned here for weeks and be perfectly happy.
The splurge day is a huge part of keeping your sanity. It’s something to look forward too yet after a week of good eating you don’t want to ruin the week by going crazy in one day. That mental mindset is huge, so I’ll repeat it. When you put so much effort into your diet and workouts, and actually see the increase in performance and how much better you look, you just don’t want to backslide. There’s no sense taking three steps forward only to take two steps back. FWIW, I’m doing another two-week “dial-in” between Thanksgiving and Christmas as preventative medicine.
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