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

 

Chicken Stuffed Tomatoes

Ingredients:
4 medium-size firm tomatoes 1-1/4 cups chicken breast, cubed, cooked, skin removed 1/2 cup plain Chobani Greek yogurt 2 tablespoons chopped green onion, including some of the green part 1/2 teaspoon dried dill weed 1/8 teaspoon garlic powder 1/8 teaspoon pepper 1/8 teaspoon paprika Directions: Cut off the tops of the tomatoes and scoop out the flesh.  Remove the seeds and chop the pulp to equal one cup. Set aside. Place the tomatoes upside down to drain the excess liquid.  Place the rest of the ingredients, except the paprika, in a bowl.  Add the chopped tomato. Mix well. Spoon the mixture into the tomatoes. Sprinkle tops with paprika.   (If you are not going to serve the tomatoes immediately,  do not fill the tomatoes, but refrigerate the filling  and the tomatoes upside down separately until ready to serve).

Spiced Zucchini Protein Bread (LOW FAT & LOW SUGAR)

Ingredients:

- 1/2 cup Egg Whites
- 1 whole egg
- 2/3 cup Molasses
- 1 cup non-fat Greek yogurt
- 1 cup low sugar applesauce
- 2/3 cup virgin coconut oil
- 3 cups shredded zucchini (about two medium)
- 2/3 cup of water
- 3 1/3 cup whole wheat pastry flour
- 2 teaspoons baking soda
- 1 1/2 teaspoons salt (the ‘light’ kind)
- 1 teaspoon ground cinnamon
- 2 teaspoons vanilla extract
- 1/2 teaspoon baking powder
- 2/3 cup chopped nuts
- 2/3 cup raisins

Directions:

1. Heat oven to 350 degrees F.
2. Grease 2 loaf pans (bottoms only)
3. Mix sugar and coconut oil in large mixing bowl until no lumps remain.
4. Stir in zucchini, water, Egg Whites International, and whole egg.
5. Mix in flour, baking soda, salt, cinnamon, vanilla and baking powder
6. stir in nuts and raisins.
7. Pour into prepared pans.
8. Bake about 60-75 minutes (until toothpick, or cake tester, comes out clean)
9. Cool for five minutes, then loosen loaves from pans and remove.
10. Cool completely before slicing.

 

 *Medway Nutrition carried Barleans Extra Virgin Coconut Oil*

Enjoy!! xo

Egg White Bites

10 egg whites

1 whole egg

1 tomato seeded and finely chopped

1 Onion finely chopped

1 tsp dried basil

Black Pepper, to taste

Directions:

In a bowl, whisk egg whites and the egg.

Pour egg mixture equally in a 6-muffin pan.

Top each portion with 1 teaspoon of tomatoes + 1 teaspoon onions

Top with basil and pepper.

Bake in oven at 350 degrees F. for 8 minutes-10 minutes

This is a great alternative to deviled eggs. Keep it clean! And bring these to your next cookout.

Enjoy!

xo M

Chocolate Protein Bars

Eating clean doesn't have to be unappetizing.

Ingredients:

1 cup Oat Flour
4 egg whites
2 scoops Vanilla Whey Protein Powder
½ cup Splenda, Truvia, or Ideal
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food
3 tbsp Baking Cocoa
4oz Water
 

Directions: 

Preheat oven to 350 degrees.
Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
 

Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water) together in a medium sized bowl.
 

Add wet ingredients to dry ingredients and mix together.
 

Spray cooking dish with a non stick butter spray and add batter to dish.
 

Bake 20-30 minutes in oven.
 

Makes 16 squares, serving size=2 bars.

Spaghetti Squash Salad

Ingredients:

 

1 medium spaghetti squash

4 scallions, finely chopped

1/4 cup chopped fresh parsley

1/4 cup chopped fresh cilantro

1/4 cup extra virgin olive oil

1/4 tsp freshly ground black pepper

Directions:

Preheat oven to 400*

Prick squash in several places & Bake 45 min until tender

Allow to cool slightly; cut in half lengthwise and scoop out seeds.

Scrape out squash strands from side to side with a fork. Transfer to a bowl, and let cool.

Whisk together scallions, parsley, cilantro, olive oil, and black pepper. 

Pour over squash, and gently toss until well combined.

Refrigerate 2hrs for flavors to blend.

Enjoy xo

Graham Cracker “Ice Cream” Sandwiches

Ice cream sandwiches are a hot weather staple treat. The problem is they’re loaded with extra calories, carbs, and fat - none of which will help you keep your figure. This easy alternative not only tastes great, it’s healthier!

Ingredients:

Lite Cool Whip

 Graham crackers

Directions

 Freeze the Cool Whip container.

 Break a graham cracker sheet in half.

Place a spoonful of frozen Cool Whip on one half.

 Top with the other half of the cracker sheet.

*For some fun variety, try strawberry Cool Whip or cinnamon sugar graham crackers

Enjoy! xo

Turkey Muffins

Ingredients

2 lbs ground turkey

1/4 heaping cup chopped celery

1/4 heaping cup mushroom, diced

1/4 cup oatmeal

1/4 cup finely chopped onion or 1 tbsp dehydrated onion flakes

2 cloves garlic, minced, or 1 tsp garlic powder

1 tsp dry mustard powder

1 tsp dried thyme

1 tsp dried sage

1/2 tsp black pepper

2 tbsp Worcestershire sauce

2 tsp salt

2 egg whites

1/4 cup water

Directions

Preheat oven at 325 degrees.

Spray 2 muffin tins with nonstick spray or oil.

Mix all ingredients in a bowl (using your hands works best).

Cook at 325 degrees for 22 minutes.

This recipe makes about two dozen turkey muffins. They're great to take to work for lunch and can be combined with salad, quinoa, brown rice, or veggies for an easy and healthy dinner.

Three muffins make one serving. Each serving contains 2 grams of carbs, 2 grams of fiber, 30 grams of protein, and 263 calories.

Low Carb- Apple Cinnamon Protein Bars

Low Carb-Apple Cinnamon Protein Bars

(Makes 16 squares)

4 scoops vanilla protein Powder
1/2 cup almond meal/flour
2 tsp baking powder
1/4 tsp salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
3 egg whites
1/4 cup stevia (raw) or Xylitol (increase carb count by 1g)
1/2 cup fat free cottage cheese
1 tsp vanilla extract
1 medium apple- grated (large holes)

 

Directions:

Spray an 8-by-8 inch Pyrex dish with non-stick spray. 

Preheat oven to 350 degrees.

 In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg and allspice.

 Whisk together and set aside. 

In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mix again.

Fold in grated apple and mix until combined.

Pour batter into the prepared dish and bake at 350 degrees for 25 minutes. 

*1 square = 64 calories, 2.4 g fat, 4 g carbs, 8 g protein*

Healthy Pizza x 20!

Healthy Pizza

1 cup Riced or Grated Cauliflower
1 Egg, Beaten
1/2 cup Mozzarella Cheese2 tbsp Italian seasoning
1 tbsp Minced Garlic
1 tsp Sea Salt
Sliced Tomatoes
Basil
1/2 cup Non-Fat Mozzarella Cheese

Directions
Preheat oven to 375 degrees
Line cookie sheet with foil and spray generously with non stick spray
Rice the cauliflower florets, in a food processor or grate manually
Microwave rice cauliflower for 8 minutes. Set aside
In another bowl, mix the rest of the ingredients, and add riced cauliflower. Mix well
Pour mixture onto cookie sheet. It should be circular, like a pizza
Bake for 17-20 minutes
Once crust is done, top with cooked chicken breast, sliced tomatoes, basil, a sprinkle of mozzarella, or whatever other toppings you like (KEEP IT CLEAN)
Broil pizza for 5 minutes or until lightly toasted on top

Sweet Potato Pancakes

Sweet potato pancakes:

150 grams Sweet Potato, mashed
... 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n' cream)
3 Egg Whites
1/4 cup chopped Walnuts (optional)
1/2 tsp Baking Soda
1/2 tsp Nutmeg
1 tbsp Cinnamon

Directions

     In a large bowl, mix all ingredients until smooth.
Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
 

Peanut Butter Truffle Protein Shake

Peanut butter Truffle Shake:

2 scoops Isopure Dutch Chocolate Protein Powder
1 teaspoon Nuts n' More Peanut butter
16 oz nonfat milk1/2 cup ice cubes

Berry Protein Shake

Berry Protein Shake:

2 tbs of Chobani raspberry yogurt
2 scoops Isopure Vanilla protein powder
4 strawberries15 blueberries
16 ounces of nonfat milk
1/2 cup of ice cubes

Blend together..

Its so good you'll want to put an umbrella in it ;)

French Toast Minus the Toast?

*French toast Eggs*

4 egg whites1 whole egg
1 tsp cinnamon
1 tsp vanilla extract
Cooking spray

1. Mix all ingredients together, then pour into a pan. You can either scramble or make it into a "pancake" (cook one side in full then flip it over and cook other side) until fully cooked.

2. Top with sweetener and/or zero calorie maple syrup, and serve.

Protein Pancake

This is one of my FAVORITE things to have for breakfast.

Its easy, fast and HEALTHY!

4 egg whites
2-3 tbs quick oats
1 tsp cinnamon (optional)
Directions:

Mix ingredients. Whisk together. Pour into skillet. Enjoy

Welcome!

Hey everyone!

I bet you are all wondering how in the world i can start a blog with 9million other things on my plate. Between dieting & working out for a show running my own lash company and taking care of my 3 month old may seem like enough but i want to share my fitness journey with you every step of the way. And it all starts...in your kitchen! Now lets start building a better body the right way!

Enjoy
xoxo Marie