Open-Faced Turkey & Feta Sandwich

One of my favorites!

 

 

1 Slice Ezekiel Bread

3 oz Sliced Turkey Breast

1/4 cup baby spinach

1/4 cup sun-dried tomatoes

1 tbs feta

 

Side Salad**

 

12 yellow or red cherry tomatoes (halved)

1/4 cup chopped cucumber

4 large black olives, chopped

1 tbsp chopped scallion

1/2 tbsp olive oil

1/2 tsp fresh lemon juice

1 tsp mint

 

Top Bread with turkey, spinach, sun dried tomatoes and feta.

Broil 6 to 8 minutes or until golden. Serve with Salad

 

Enjoy!

Women vs nutrition stores

So I recently covered for Steve at the nutrition store over the weekend, and all I have to ask is WHY?! Why are girls so afraid to come into a nutrition store?!!? There isn't a big red sign that says NO GIRLS ALOUD or we Only carry bodybuilding supplements. So why, are you so afraid to come in?!

I think the biggest misconception of nutrition stores is that they are all the same. You get the cocky high school kid behind the counter trying to sell you some crazy pills and amount of supplements they'll make you look like a super model andddd then you try it and....nothing.

However, not to say supplements do not work they most likely didn't pair you up with something that works for you AND your lifestyle. When Steve and I opened up Medway Nutrition our biggest thing was we wanted a welcoming atmosphere, a more relaxed approach to this industry, because lets face it who wants someone hounding you like a used car salesmen who reeks of horrible axe spray. Ya...not me.

Everything we have isn't scary. Heck I bake with majority of the products in here, that should say something ;) Do not be afraid , we are only here to help and no...you don't have to be a bodybuilder ;)

XO

Want to know what im taking for supplements? 

Isopure Zero Carb : Dutch Chocolate

Amino Energy: Blue Raspberry OR Grape <--depends on my mood 

Flax Oil

Isopure Fitness Pack < Vitamins 

 

My post baby secret ;)

Whats your secret? How did you loose all your weight post baby? Well besides eating super clean taking my supplements and hitting the gym i will give the award to.....Water water water!

If your not drinking it right now you may start chugging it after i tell you how CRITICAL it is to have to loose weight! There is no magic pill or supplement that will get rid of unwanted fat. So stop thinking there is because those kids behind the counter at GNC have really got you fooled! Besides proper nutrition and physical activity, water is a major componant to loosing weight.

Drinking water plays an important role in the digestion of solid foods in the body. Digestion depends on a huge amount of water available for the whole process to take place. Thus if you drink water before during and after you eat the food will break down faster using it as energy and then transports it where its required....this is where you go grab some water*

keep drinking....

Water dilutes the acids in the body, which may cause problems such as heartburn. Water is an undoubted vacuum cleaner for the body, without it waste from the body would not be transported out of it.

Not having enough water in the body than normal AKA dehydration causes many problems. Such as joint pain, stomach pain & ulcers, back pain, low energy, mental confusion & disorientation.

and most importantly ..



Water metabolizes excess FAT. If your goal is fat loss you would benefit from drinking good ol' H2O. A glass of cold water every now and then would restart the digestion function, use it asenergy and BURN CALORIES. How ? Your body will use its reg body temp to heat it up!


Needless to say water does an Abundance of things for our body. Now go drink some!


I drink atleast 1 gallon of water a day. At times it can get boring but i wake up everyday looking and feeling even better than the day before! When it gets really "old" i add BCAAs to my water (Amino Energy) Its delicious, cheap, has green tea to give me a little boost throughout my day and it burns fat. You can find this @ Medway Nutrition


Happy drinking!

Huevos Rancheros

 

Warning: this dish causes a fiesta in your mouth!

Ingredients

• 1 Joseph's Whole Wheat Lavish Wrap
• 1/4 cup Black Beans (rinsed)
• 1/2 tsp Cumin
• 1/2 tsp Salt
• 1 Clove Garlic, peeled and chopped
• 5 Egg Whites
• 2 tbsp Salsa
• 1 oz Avocado, sliced
• 2 tbsp plain Chobani Greek Yogurt
• 1/4 cup Low-Fat Cheddar Cheese
• Crushed Red Pepper, to taste

 

 Directions:

• Preheat oven to 350*
• Prepare black bean pureé: add black beans, cumin, garlic and salt into small food processor; pulse until pureéd and pour into a pot over medium heat.
• Meanwhile, place wrap in the oven on baking pan and cook for 5 minutes on each side.
• Pour egg whites onto skillet over medium heat. Sprinkle cheese over half of the eggs and flip the other side once the omelet sets.
• Prepare the dish by spreading the black bean puree over the wrap and slide omelet on top.
• Garnish with salsa, yogurt, avocado and crushed red pepper.

Crunch-tastic French Toast

Crunchy French Toast

Ingredients

• 2 slices Cinnamon Raisin Ezekial Bread
• 1/2 cup Whole Grain Cereal
• 1/4 cup slivered Almonds
• 2 tbsp Milk (Skim or Almond)
• 2 Egg Whites
• 1 tsp Vanilla
• Cinnamon, to taste
• Sugar-Free Syrup

Directions:

In a large bowl, whisk the egg whites, milk and vanilla.

Soak the bread in the mixture. While the bread is soaking, place cereal in a sealed plastic bag and crush with a rolling pin. Add sliced almonds and shake the bag to mix.

 Pour into a shallow pan.

Carefully remove the bread slices from the egg mixture and coat with the cereal crumbs on both sides. Place the coated slices on a pre-sprayed baking sheet and bake each side for 10 minutes, or until lightly browned.

Top with cinnamon and sugar-free syrup.

Clean eating with kids!

More than anything i hear it is very challanging to eat clean especially with having kids. As this may be true, I have a 3 month old and make it happen! And i dont know many 5 or 6 year olds going to work 40 hours a week to supply the junk in the cabinets ;) There are plenty of recipes out there your kids will LOVE that are nutritious and healthy! Did you know you actually spend more money on junk food than healthy food?! Purging your cabinets and introducing healthy options will help your family and your wallet :)

Here are some snack ideas you can prepare early and have "laying around the house" :) Happy Snacking!

Home-made Trail Mix

Roasted Natual Almonds

Mini Protein Pancakes <-- you can find this recipe in my blog. You can prepare these ahead of time and reheat...what kid doesnt love pancakes!

Toasted Whole wheat pita & hummus

 Graham Cracker Ice Cream Sanwiches

Instead of Soda TRY Seltzer Water. I like water with Amino Energy- Blue Raspberry. I make a batch and keep it in my fridge! You can find this @ Medway Nutrition*)

 Chocolate Protein Bars

Ants on a log <-- Celery + Nuts n More PB (Medway Nutrition) & Raisens


Need more snack ideas? Leave a comment!

Enjoy

xo M

Am i really competing?!

Yes, i cant believe in 8 short weeks i will be standing in front of hundreds* of people wearing a bikini. AND i would like to add i had my son 3 months ago! I know i know crazy right?! 

My entire pregnancy was a whirl wind. I was sick majority of 9 months and barely got to work out. And right when i started feeling better i was about to give birth. But throughout my pregnancy i kept my "diet" if you will; clean. Here and there i would indulge but every time i did it made me feel worse. 

Eating healthy is a choice not a chore. I hear all the time " i don't have time to prepare my meals ahead of time" " i just don't have any drive" "I'm too tired" the list can go on forever. Yes, it is always easy to grab chips and put on lifetime and call it a day. But haven't you noticed you are still hungry after inhaling an entire bag of Doritos? What you put into your body is a direct result of how you feel. 

Eat Crap = feel like crap.look like crap

I am lucky to say i have a great deal of support on my end from my bf to eat healthy and get my bundha in the gym. With little time to ourselves we find the time to get up and go to the gym and prepare our meals ahead of time. I can honestly say prepping your food is a life saver! Once the baby is down for the night we cook up a mass load of food and portion it into glad ware containers. There are absolutely NO EXCUSES for not being able to consume healthy food. YOU choose what you eat. No one forces you to eat crap.

Prepping for a show isn't easy but it has taught me that i can do anything! It has been a goal of mine for sometime and i am excited to say i cant wait! Nervous but excited!

Each and everyday i see changes and it drives me to be better. Eating right, taking the right supplements and drinking a lot of water (1-2 gallons a day) changes EVERYTHING. You feel better your more energetic and you look better. You can do anything you put your mind to. The only one stopping you, is YOU. 

Now get off the computer and prep your meals, your body will thank you ;)

 xo M