April 4, 2012

Is The Green Eyed Monster Real?

By Bryna

Is the Green Eyed Monster real?

Yes. It resides in all of us. Some carry a bigger monster than others but it’s there. It’s a clingy, hook it’s talons in deep, kind of monster. Those talons hurt. So many of us, myself included, spout about how we are all individuals and there is no one like us in the world. It’s true and we are all unique in our own way. So why does this evil little monster gain control of us from time to time? I wish I knew the answer to that. I would slay my monster for good.

I do know that when this beast rears it’s ugly head, exercise helps me. Those sweet endorphins that are released are my knights in shining armor. They help my logical and confident self fight the Green Eyed Monster back into submission. Those endorphins allow me to feel, and have, a sense of power and control over myself. Maintaining mental fitness is just as important as the physical. Exercise releases endorphins (those white knights) in the brain and we have them to thank for those moments of bliss and for effectively putting that green creature back in it’s place.

Why am I writing this? To have that proverbial good cry on paper? Possibly. Also, to let you know that when your monster tries to take brief control, you are not alone. We all struggle with it. It’s a very private topic and no one likes to admit they are truly jealous. Joking maybe, but not for real. I am one to put it out there and I will say it. I will be uncomfortable in saying, “I am truly jealous of various things/situations, and yes, even people”. Hopefully this helps you a little in your quest to quell that appalling little monster. Exercise is beneficial in so many ways, even hunting.

Go out there, get your sweat on, and happy hunting! =)

1 comment | posted in Exercise, Lifting Weights, Random Thoughts, Working Out

March 27, 2012

Daily Recipe! Triple Berry Oatmeal Souffle!

By Bryna

Here is a great breakfast recipe! Easy and healthy!

 

Triple Berry Oatmeal Souffle 

Serving Size: 6 (more or less)

Ingredients:

2 cups steel cut oats, cooked
1 sm. bag berries / frozen Triple Berry Blend. Leave out of freezer at time of recipe prep.
1/2 cup non flavored greek yogurt, room temp
1 Tbsp. raw honey
1/4 tsp. pumpkin pie spice
1/2 tsp. maple flavor (premium brand / frontier)
6 egg whites
6 X 12oz., oven proof bowls
clean spray oil

Directions:

1. Start by cooking and cooling oats. Leave berries out of freezer at room temp.

2. PREHEAT CONVECTION OVEN TO 350*. STANDARD OVEN TO 375*. RESERVE THE MIDDLE RACK When oats are fully cooked and cooling add the yogurt, honey, spice and flavoring. Set aside.

3. In your stand mixer bowl with whip attachment (or by hand, with lg. bowl and whisk) whip egg whites till soft peaks/stiff, but not dry. Fold the egg whites into the oat mixture.

4. Spray your oven proof bowls. Divide the berries among the bowls. Lightly divide the oats between the bowls and place in oven. Bake for 20-25 minutes and until puffy and bounces back. Or knife inserted at center comes out dry.

Enjoy!

1 comment | posted in Compete, Dieting, Exercise, Protein, Recipes

March 19, 2012

Daily Recipe! Three Bean Chili!

By Bryna

This is a great chili recipe! This freezes amazingly well too!

 

Heat & Serve-Three Bean Chili
Yield:  24 cups ++

INGREDIENTS & PREPARATION:

IN A STOCK POT-SAUTE UNTIL SOFT-MEDIUM HEAT:
1 white onion, medium, small diced
1 each yellow & green pepper, large, small diced
4 celery stalks, small diced
ADD TO VEGGIES FOR ANOTHER FIVE MINUTES:
1 Tbsp. chili powder
1 Tbsp. cumin powder
1 tsp. garlic powder
1 tsp. oregano
dash cayenne pepper
DRAIN BEANS, PUREE HALF, THEN ADD ALL BEANS TO POT:
2 cans black beans
2 cans garbonzo beans
2 cans kidney beans
MIX IN TOMATO PRODUCT:
2 cans diced tomatoes
2 cans tomato sauce

Continue to cook for another 10 minutes! It’s as easy as that!

Enjoy!

 

1 comment | posted in Compete, Dieting, Protein, Recipes

March 5, 2012

Daily Recipe! Healthy Breakfast Cookie!

By Bryna

There has been a request for a healthy breakfast cookie that includes coconut, oats and honey! They are amazingly delicious!

 

Coconut-Oat’s & Honey Cookies w’ Toasted Almonds & Dried Cherries

Yield: 12 large – 48 small

 

Ingredients:

2 cups oats, organic, thick

2 cups sprouted wheat flour, bulk section, natural food stores

1 cup coconut flakes (“Let’s Do Organic”, reduced fat, unsweetened)

1/2 cup coconut palm sugar (nutrient dense-low carb/glycemic) OR zero sweetener

1/2 cup coconut oil, softened, not entirely melted

1 tsp. baking soda

1/2 tsp. sea salt

1 cup toasted almonds (chopped)

1 cup dried cherries (unsweetened)

5 egg whites (lg. or jumbo eggs), (1 cup)

1/4 cup raw honey (can substitute brown rice syrup), (can add an extra tablespoon or two for a chewier cookie)

2 cookies sheets

baking paper

 

Directions:

1.In a stand mixer, with paddle attachment: combine all dry ingredients and the coconut oil. Mix on low speed until a crumb like (cornmeal) consistency has developed.

 

2. Add the egg whites and honey, and continue to mix, on low speed until a soft ball forms. Do not over mix.

 

3. PREHEAT: CONVECTION OVEN 325. STANDARD OVEN at 350.

LARGE COOKIES: scoop or spoon: 12 large cookies. 6 cookies per pan. Press to flatten 1/2 inch thick, and bake for 15-17 minutes.

SMALL COOKIES: scoop or tablespoon: 48  large cookies. 24 little cookies per pan. Press to flatten (just a little), and bake for 12-15 minutes.

 

Enjoy!

1 comment | posted in Compete, Dieting, Exercise, Lifting Weights, Measurements, Protein, Recipes

February 29, 2012

Daily Recipe! Healthy Almond Butter And Apple Snack!

By Bryna

This is a healthy fun treat! This is a great snack for my kids and they love them! I put natural, low sugar granola on theirs. I keep mine plain since this is more of a “cheat” for me.

Nut-Better Appples & Pear
Ingredients:

2 – family size bags, equal to 3 cups,  apple slices or pears

2/3 to 1 cup almond butter, freshly made & organic only, can be made at bulk section in natural food stores
1-1/2 cups granola, clean, healthy, low fat and naturally sweetened, from your natural food stores, bulk section
Directions:
1.Put granola in a shallow dish.
             2. With a sandwich spreader smear the inner edge of each apple or pear wedge with about a 1/2 to 1 tsp.
                  almond butter.
             3. Dip your wedge into the granola. Finitto!

Enjoy!

3 comments | posted in Compete, Dieting, Exercise, Measurements, Protein, Recipes

February 28, 2012

Daily Recipe! EASY Grab And Go Protein Snacks!

By Bryna

These are so easy and yummy!

Russian Chicken Shaslik / Kebobs

Ingredients:

1 cup pickle juice: from natural fermented pickles made with no salt, vinegar, & sugar. Found in your natural food stores, refrigerator section. Loaded with probiotics and enzymes to help digestion & assimilation of nutrients.

1/2 tsp. caraway seeds

2 packages chicken tenderloins, natural, 16 tenders.

Salsa – Favorite local variety, LOW carb.

Greek yogurt, plain

Directions:

1. MARINATING THE CHICKEN: Pour your pickle juice in a med., deep mixing bowl with lid. Add the caraway and the tenders. With food grade kitchen gloves, and/or a spoon, toss the tenders till uniformly covered with juice. Cover and refrigerate at least an hour and/or overnight.

2. CHARCOAL GRILLED-CHICKEN SHASHLIK/KEBOBS: Make sure your grill rack is clean from any black carbon by running a wet rag over it before heating. You can even run a lemon over it first, then the towel. When clean: Heat the charcoal barbecue to high heat. Heat the charcoal barbecue to high, around 400.

3. SKEWER THE CHICKEN: Thread the tenders among as many wooden and or steel skewers you can. Place them in a single layer on a cookie sheet pan, until ready to grill.

4. GRILLING: When grill is ready, lightly spray with a clean, high smoke point oil like avocado, walnut, or coconut. Place on grill, turning occasionally, and rearranging the skewers from inner and outer sections of the grill so they cook evenly. Cook until golden and fully cooked around 15-20 minutes (providing the grill rack is full).

SERVE: with your favorite salsa and Greek yogurt.

Enjoy!

 

2 comments | posted in Compete, Dieting, Measurements, Protein, Recipes, Working Out

February 27, 2012

Daily Recipe! Fish Sticks!

By Bryna

Who doesn’t like fish sticks?! These are yummy and healthy. In fact, I had them for lunch today!

Fish Sticks and Sweet Potato Bites

Serving Size: 4

Ingredients:

1-1/4  lb. Tilapia or Pollack filets, (20 oz.) skinned and boned

1/2 tsp. Perfect Pinch-Salt Free, garlic & herb seasoning

1/2 tsp. dill weed

3 egg whites

Sweet Potato Bites (see recipe)

 Directions:

1. In your food processor with blade attachment, add fish and pulse until chopped, but very chunky.

2. Add your spices and egg whites. Pulse again until mix forms, and stiffens. Place mix in a bowl, and press to flatten. With a fingertip, make a cross mark over top of mix dividing into four parts.

3. Pre-heat oven to 400. Place your potatoes in oven, 5 minutes before the fish sticks. Have another cookie sheet pan handy and lightly sprayed. With wet hands: divide mixture into 12 equal portions and shape into fish sticks, about 3 inches long. Place sticks in a single layer, one inch apart, on the pan.

4. Bake for 9 to 12 minutes. Serve with baked sweet potato bites and greens.

 

Sweet Potato Bites

Serving Size: 4

Ingredients:

1 lb. sweet potatoes, peeled and 1″ cubed

Clean oil spray (almond, walnut and or avocado), non-aerosol

Directions:

1. Pre-heat oven to 400 degrees.

2. Lightly Spray your cookie sheet pan with clean oil.

3. In a single layer, place your sweet potato cubes on the pan. Lightly spray the potatoes and place in oven. Bake for around 15-20 minutes. Serve immediately.

Enjoy!

3 comments | posted in Compete, Dieting, Exercise, Protein, Recipes, Supplements

February 26, 2012

Daily Recipe Time! Tuna Polpette With Spaghetti Squash!

By Bryna

Getting the body and health we all want starts with what we put in our mouth. The nutrition is so important! So many think that if they work out really hard, but eat what they want, they will have the perfect body. Wrong. You have to think and plan your food choices just as much, if not more, than your exercise choices. It’s hard to know what to eat and how to prepare it. It took me years to learn. I would like to share what I have learned so that maybe you will have an easier time. Every day I am going to post a recipe that is easy, delicious and good for you! If you have any questions please ask! If you have a certain food that you really like, let me know and I will make a healthy recipe out of it for you! If you have a dish that you really love, but is not very good for you, let me know and I will make a cleaner version of it for you! I am here to help you love your body and your body to love you!

Here is my first recipe, enjoy!

 

Tuna Polpette w’ Puttanesca Spaghetti Squash

——————————————————————————–

Serving Size: 2

Ingredients:

1 – 1 pound, block tuna steak (fresh), quartered

2 egg whites

small handfull walnuts peices

1  sm. pack basil leaves, 1.5 ounces

1/2  tsp. galic powder

to taste sea salt / or “No Salt”

2 cups spaghetti squash, cooked / steamed, pulled

2 cups OR / 1 can Muir Glenn stewed tomatoes, salsa-spaghetti Sauce (low carb & sugar)

1  Tbsp. capers

sm. handful  kalamata olives, pitted

1/2  tsp. anchovy paste

Directions:

1. GET STARTED: Heat a large pot of water with a steamer basket in it. Clean, quarter, remove seeds, and start steaming your spaghetti squash. Pre-heat oven to 400.

2. MAKING THE TUNA BALLS: In a food processor add tuna, egg whites, nuts, basil, garlic powder and sea salt. Process till chunky but smooth. Scoop or hand roll 14 little balls. Bake 12 minutes. Then add to sauce.

3. THE SAUCE Heat your tomatoes, capers, olive and anchovy paste.

4. Scrape the spagehtti squash among two pasta bowls. Add seven tuna balls per plate and ladle with sauce.

AMORE!

1 comment | posted in Compete, Dieting, Exercise, Measurements, Protein, Random Thoughts, Recipes, Working Out

February 20, 2012

Ice Cream Protein, Wha?!

By Bryna

I don’t like protein shakes. I drink them with as little water as possible, gulp it down and I’m done in two seconds. I take protein because I need it. I have tried so many and there are none that stand out to me. I have done it this way so long, I am used to it.

My best friend, Karalie, has bugged me for awhile to try this protein concoction she came up with. It is a mixture of Muscle Pharm Combat Protein, cookies and cream, Muscle Egg chocolate caramel egg whites, ice and water. What? No! Gross! I don’t take my protein to enjoy it.

She was persistent and wouldn’t let up. Swore that I would LOVE it! (Yea right) One day she met me at the door and made me take the protein powder and egg whites. Made me promise to try it. She is my best friend after all so fine, I’ll try it!

Holy crap! It’s amazing! It has the consistency of ice cream and you can’t tell the difference. It’s that good. And, I will tell you, I take my ice cream very seriously.

I am now like Karalie and make everyone I come into contact try it. Everyone has loved it! As soon as I make one my kids descend on me and I swear I’m looking at the flock of birds from Finding Nemo saying, “Mine, Mine, Mine”.

Here is the recipe! Here is something you can take to get your protein in and satisfy your sweet tooth all at the same time. The amazing part? It’s delish and good for you! There is no added sugar or fat to the egg whites or protein!

I mix this in a Magic Bullet so you can get an idea of size.

Muscle Pharm Combat Protein, cookies and cream – 1 scoop

Muscle Egg chocolate caramel egg whites – 1/2 to 1 cup

Fill the remainder of the container with ice, add a small amount of water, mix and enjoy!

If you do 1 scoop of protein powder and 1/2 cup of egg whites here is the nutrition information.

Calories – 205

Fat – 1.5 grams

Carbs – 7.5 grams

Sugar – 2 grams

Protein – 37.5 grams

If you do 1 scoop of protein powder and 1 cup of egg whites here is the nutrition information.

Calories – 270

Fat – 1.5 grams

Carbs – 10 grams

Sugar – 2 grams

Protein – 50 grams

The left picture is the Muscle Pharm info and the right is the Muscle Egg.  You can also click on the links above to check out the products more in depth!

3 comments | posted in Compete, Dieting, Exercise, Protein, Random Thoughts, Recipes, Supplements

January 4, 2012

New Year, New You!

By Bryna

It’s a new year and most of us have a list of resolutions that we would like to accomplish.

Everyone starts out gung-ho, gyms are packed and it’s all the chatter. What happens to us between Jan. 1st and Dec. 31st? Exercise is proven to give us those feel good endorphins that we love, we are sick less, it helps with depression, we look better and so many more things! Why do we stop doing something that does all of that for us? Because it’s hard. You have to put in the work to get what you want out of it. That can be challenging, frustrating and overwhelming.

This year, 2012, make a promise to yourself that you will put in the work to be the best you. You deserve it. You deserve to feel great and, we all want this, to look great. Take it one step at a time toward your goal. If you look at the broad picture it can get overwhelming and you are a lot more likely to give up. Don’t give up! For example, today just take a walk around the block, or do 30 minutes of cardio. Tomorrow add 2 sets of bicep curls. The next day, swap out one sweet treat with something healthy. Day after day, add or change one small thing. The next thing you know, you are eating right, working out consistently and making smart choices.

I will be with you every step of the way and if you need motivation, advice, a question answered or anything, I am here! My goal is to do three bikini shows this year including one national show. The national show scares the bejesus out of me but I’m going to face my fear. Whatever your goal may be we will go through this journey together!

I hope I can inspire you and thank you for inspiring me.

Bryna

3 comments | posted in Bikini, Compete, Dieting, Exercise, Lifting Weights, Measurements, Random Thoughts, Uncategorized, Working Out

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