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!

1 comment | 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

July 7, 2011

Back and Biceps! Another Workout For The Books!

By Bryna

Here is another workout for the books! Let’s work those sexy biceps and back!

Cable Row 4 sets, 8-10 reps per set.

Cable Curls 4 sets, 8-10 reps per set.
Pullups 4 sets, 8-10 reps per set.
Barbell Curls 4 sets, 8-10 reps per set.
Bent Row 4 sets, 8-10 reps per set.
Lying Cable Curls 4 sets, 8-10 reps per set.
V-Bar Pullups 4 sets, 8-10 reps per set.
Happy Lifting!

1 comment | posted in Back, Biceps, Exercise, Lifting Weights, Working Out

July 5, 2011

Great Healthy Recipes For Summer!

By Bryna

The kids are out of school and things have been so busy! At this point, I’m not sure if I’m raising kids or fish… =)

Here are some more great recipes! These are all quick and easy! Even my kids love these! =)

Asian Grocers Gingery Meatballs

——————————————————————————–

Recipe By: Joanie Veage

Yield: 20

Servings: 20 X ½ cup meatballs

Ingredients:

4 lbs. Ground Turkey-Extra Lean

2 cups egg whites

2 cups oats, (thick rolled)

1-1/2 Tbsp. crushed ginger

1 bunch, cilantro, fine chopped

2 cups red onion, fine chopped

¼ cup lime juice

¼ cup tamari (low sodium)

½ tsp. Madras curry powder (mild)

¼ tsp. white pepper

Directions:

1. Preheat a convection oven to 400F or a standard oven to 425F. Generously spray a paper lined sheet pan with a professional style, “High Heat” spray oil.

2. Meanwhile, in a large mixing bowl, and or your stand mixer and bowl (with paddle attachment) add all ingredients, and mix till just uniformly combined, but not over mixed.

3. Using a med-large scoop (equal to 1/2 cup), scoop the mixture into 24 portions, in a single layer, on the pan. Bake for 20-25 minutes or until done.

—————————————————————————

BodyBuilders Turkey Meatball Recipe

——————————————————————————–

Recipe By: Joanie Veage

Yield: 20 balls

Servings: 20 X ½ cup meatballs

Ingredients:

4 lbs. Ground Turkey-Extra Lean

2 cups egg whites

2 cups oats, (thick rolled)

sea salt & pepper to taste

 Directions:

1. Preheat a convection oven to 400F or a standard oven to 425F. Generously spray a paper lined sheet pan with a professional style, “High Heat” spray oil.

2. Meanwhile, in a large mixing bowl, and or your stand mixer and bowl (with paddle attachment) add all the meatball ingredients and mix till just uniformly combined, But not over mixed.

3. Using a med-large scoop (equal to 1/2 cup), scoop the mixture into 24 portions, in a single layer, on the pan. Bake for 25 minutes or until done.

——————————————————————————–

Basil Builders Meatballs

——————————————————————————–

Recipe By: Joanie Veage

Yield: 20

Servings: 20 X ½ cup meatballs

Ingredients:

4 lbs. Ground Turkey-Extra Lean

2 cups egg whites

2 cups oats, (thick rolled)

sea salt & pepper to taste

2 bunches fresh basil, 2-3 oz.

1 cup red onion, coarsely chopped

1 cup brown onion, coarsely chopped

2 Tbsp. garlic, fresh chopped

1/4 cup lemon juice

2 Tbsp. Italian seasoning

sea salt & pepper to taste

Directions:

1. Preheat a convection oven to 400F or a standard oven to 425F. Generously spray a paper lined sheet pan with a professional style, “High Heat” spray oil.

2. Meanwhile, in a large mixing bowl, and or your stand mixer and bowl (with paddle attachment) add all ingredients, and mix till just uniformly combined, but not over mixed.

3. Using a med-large scoop (equal to 1/2 cup), scoop the mixture into 24 portions, in a single layer, on the pan. Bake for 20-25 minutes or until done.

———————————————————————

Tarragon-Dijon Tuna Oat Patties

——————————————————————————–

Recipe By: Joanie Veage

Serving Size: 8

Yield: 24 meatballs

Ingredients:

3 lb. solid white tuna

4 Tbsp. tarragon, fresh chopped

6 Tbsp. Dijon

1 bunch scallions

1 Tbsp. thyme, fresh

1/4 tsp. nutmeg

1/4  tsp. white pepper

4 cups oats, regular (NO thick or quick)

1 cup egg whites

Cottage Cheese Tartar Sauce (optional)

1 cup cottage cheese

2 Tbsp. dill pickle relish

1/4 cup lemon juice

2 Tbsp. parsley, fresh chopped

2 tsp. capers, small capers

salt & pepper to taste

Directions:

1. In a stand mixer bowl, with paddle attachment and or in a large mixing bowl, gently combine the tuna, all herbs and spices, dijon and scallion. When uniformly combined, but not over mixed, add the oats & egg whites. Continue to mix on low speed until just combined but not over mixed. Chill for at least 30 minutes.

2. Meanwhile, in another bowl, combine all ingredients for the tartar sauce, and chill till service.

3. Preheat oven to 425F. Generously spray two, bakeable paper lined sheet pans with a “High Heat” spray oil.

4. Scoop, and or divide the mixture into 24 patties, between the two pans, in a single layer. Bake for 20-25 minutes or until done.

————————————————————–

Whole Grain Muffin Mix

  • 2 cups high fiber flour (King Arthur) or other whole grain / whole wheat pastry flour
  • 1-1/2 cups oat bran
  • ½ cup golden flax, ground
  • ½ cup wheat germ
  • ½ cup, organic, reduced fat coconut, ground (optional)
  • 1 Tbsp. baking soda
  • ½ tsp. cinnamon
  • ¼ tsp. nutmeg
  • 1/ 4 cup organic sweetener (zero, sucanat, palm, coconut, date, fig, maple sugar, coconut crystals)
  • 2 cups, fat free Greek yogurt only (23g. protein)
  • 1 & ½ tsp. sea salt only
  • 1 lg. egg & 3 egg whites (all whites optional or egg beaters)
  • ¼ cup oil (cold pressed, olive or walnut oil)
  • ¼ cup, organic, barley malt / molasses / or brown rice syrup

Preheat oven, convection, 325F. In a stand mixer, combine dry ingredients and mix well. Add remaining ingredients. Mix only enough to uniformly combine, while scraping bottom. Add dried fruit and nuts as you wish. Scoop, (plain whole wheat – 2/3 full and if you add extras (nuts and fruit) – 3/4 full), into oil sprayed & flour dusted muffin tin. Bake on middle rack, 30 minutes or until springs back upon touch. Make 12 muffins.

Extra fruit and nuts. Not to exceed more then 3 cups of extras

  • 1 cup chopped nuts
  • 1 cup dried fruit (cranberries, cherries, apricots) NO FRESH FRUIT
  • 1/2 cup grated carrot, OR ½ cup grated apple, zuchinni, yam OR 1 banana

————————————————————————–

MULTIGRAIN SCONE MIX

Make 8 large scones

1 cup fat free Greek yogurt (OR 1 cup low fat buttermilk)

½ tsp. salt

4 Tbsp millet seeds

2 cups organic, multigrain-high fiber or whole wheat pastry flour

½ cup, organic, flax seed “meal”

1-1/2 cups organic oats (regular oats only)

2 Tbsp. baking powder

1/3 cup Zero, organic sweetener

4 Tbsp vegan buttery sticks or other (expeller pressed vegetable shortening)

fine zest of two oranges or lemons

3 egg whites

Prepare ingredients as suggested above. Preheat oven, convection, 375F.

1. In a small bowl, combine yogurt, salt, & millet and let stand for at least 30 minutes.

2. In a stand mixer, combine all dry ingredients. Add vegan buttery sticks a mix on low speed till it resembles crumb like texture.

3. Now add your egg white, zest, and yogurt mixture. Mix only enough to uniformly combine, while scraping bottom. Scoop on paper lined cookie sheet. Bake about 20-30 minutes or till springs back upon touch.

—————————————————————–

I will be posting more often now! I have more workouts to come and more contest prep to talk about! If you try any of these recipes please let me know!

 

 

1 comment | posted in Dieting, Recipes, Supplements

June 24, 2011

Good Eats! More Healthy Recipes!

By Bryna

Here are some more great recipes to try!

Aussie Tikka Burgers w’ The Lot

Recipe By: Joanie Veage

Serving Size: 4

Yield: 4

Ingredients:

Tikka Sauce

4 Tbsp. Greek yogurt

6 leaves mint leaves, fine chopped

1 garlic cloves, crushed

1/4 ” piece fresh ginger, minced

1/2 tsp. ground cumin

2 Tbsp. lime juice

1 Tbsp. tikka masala paste from your Indian & natural food shops

The Burgers

1 lb. ground turkey, organic, lean

4 slices, fine chopped natural turkey bacon, nitrite-nitrate, antibiotic & hormone free

1  sm. sweet onion, fine diced

1/2  tsp. granulated garlic powder

1/2 tsp. garam masala

1 Tbsp. worcestershire sauce

1 Tbsp. Dijon mustard

The Toppings

8 big, thick leaves Lettuce

8 spears sliced pickled okra, drained

4 thick slices red onion rings

12 thick slices cucumber slices

4 thick slices Beefsteak tomatoes

Directions:

1. Prepare ingredients as suggested above. You might want to prep your toppings, followed by the sauce first.

2. In a small mixing bowl, combine all ingredients for Tikka sauce and chill till service.

3. Meanwhile, in another mixing bowl, and or your stand mixer and bowl, with paddle attachment, add all the burger ingredients and mix till just uniformly combined. Form into 4 X burger patties. Flattened to 1 1/2 inch thick.

4. Grill med-high heat about 5-minutes per side and/or reaches an internal temperature of 165 degrees F.

————————————————-

Stuffed Eggplant Italiano

Recipe From: Joanie Veage

Serving Size: 4

Yield: 4

Ingredients:

2 lg. Eggplant, halved and hollowed (reserve inside meat)

1 sm. brown onion, finely chopped

1 each sm. red & yellow peppers, finely chopped

1 tsp. garlic, minced

1/4 cup flat leaf parsley leaves, finely chopped

2 lb. ground chicken or turkey, natural or organic

1 tsp. Italian seasoning

1 Tbsp. worcestershire sauce

2 tbsp. tomato paste

2 egg whites

Tomato Topping

1 cup fresh tomatoes, finely chopped

4 tbsp tomato paste

Kosher and or sea salt & pepper

Clean, healthy spray oil

Directions:

1. Preheat oven to 350 degrees F.

Cut the eggplant in half from tip to bottom and scoop out the center, leaving enough meat inside the skin so that it holds its shape when baked (1/2″). Boil the scooped-out center part until very soft, about 10 to 12 minutes, and reserve till later.

2. In a bowl mix together the cooked eggplant, vegetables, ground chicken/turkey, herbs, sauce, paste, and egg whites. Fill the scooped-out eggplant halves with this mixture dividing it evenly among the 4 halves.

3. Top with chopped tomato topping mixture, season with salt and pepper, place on a healthy, clean oil sprayed sheet or cake pan, and bake for 45 minutes in preheated oven. Let cool for a brief moment, slice lengthwise, and serve.

—————————————————————————–

Cedar Wrapped Salmon, Onions & Peppers w’ Savory Beans

Recipe By: Joanie Veage

Serving Size: 4

Ingredients:

4 X Gourmet Outdoor Cedar Wraps & 4 X 12” pieces of Twine, both soaked in water for 15-30 minutes

4 – 8oz. Alaskan Salmon Steaks, no pin bones

2 sm. red & yellow peppers / each, thinly sliced

1 med-lg. sweet onion, julliened

1 tsp. herbs de Provence, 1/4 tsp. per wrap

8 lemon slices, 2 slices per wrap

Sea salt & pepper to taste

Savory Beans

1 can Pinto beans, Low sodium, drained, rinsed, drained

1/4 cup V8 juice or tomato juice, low sodium

1/2 tsp. jerk seasoning

1 tsp. cider vinegar

Directions:

1. First: Soak Outdoor Gourmet Cedar Wraps in water for at least 15-30 minutes.

Heat grill or oven to 400 degrees. Place salmon, veggies, herbs and lemon slices in the center of the soaked wrapper: parallel to the wood grain. Add salt and pepper to taste. Fold edges toward each other and roll. Tie with the soaked twine.

2. Place on grill, away from the direct flames. Close lid and grill for 6 minutes per side or until food is done to your liking. Fish itself is cooks successfully at 4 minutes, per quarter inch. If using your oven, place wrapped food in an over-safe pan and bake for 12-25 minutes.

3. Meanwhile add all savory bean ingredients to a small pot on low heat. Cook slow and low until the time the fish is finished cooking.

4. By now your fish & vegg are done. Serve them, in the wrapper, on your plate for a nice presentation. Snip the string, garnish with extra lemons, limes and enjoy with your savory beans.

——————————————————————————

Chicken Pot-Au-Feu – Lean and Clean

Bryna’s Recipes. By Joanie Veage

Yield: 4-6

Ingredients:

1 cinnamon stick

1/2 tsp. coriander seeds

1/4 tsp. thyme, dried apricots

1 tsp. black peppercorns

1/2 bunch flat leaf parsley, tied with twine

4 lg. chicken breasts-boneless skinless

6 cups chicken broth-homemade, OR/ low sodium canned

1-cup celery, small diced

1 bulb fennel bulb, small diced root end (reserve fronds for garnishes.)

1/2 sm. savoy cabbage, cored, and coarse chopped

1 bunch sm. mustard greens, specialty, seasonal, delicate leaf

1-bunch sm. basil leaves, whole leaves, pulled from stem

kosher or sea salt, to taste / optional

4 Tbsp. flat leaf parsley, fresh chopped

Directions:

1. Prepare ingredients as suggested above.

2. Over med. heat, in a large pot, add the spices and dry roast them stovetop for about a minute or two / until fragrant. Add the tied parsley, chicken, and carefully cover with broth. Increase heat to med.-high and bring to a low rolling boil. Then immediately reduce heat to low and poach the chicken for about 20 minutes till firm to the touch.

3. Transfer the chicken to a platter to cool. Remove the tied parsley, and throw away. Add the celery, fennel, and cabbage. Increase heat to med. and continue to simmer for about 10-15 minutes and vegetables are tender.

4. At this time, put chicken on cutting board to trim and shred. Now add the shredded chicken, greens, and basil and continue to cook for another 5 minutes when greens should be cooked and tender.

5. Add the chopped parsley and salt to taste (optional). Serve immediately.

 

Enjoy!!!!

Leave a comment | posted in Bikini, Dieting, Protein, Recipes, Supplements, Uncategorized

June 21, 2011

Bring It On! Great Workout For Legs and Shoulders!

By Bryna

Here is a killer workout for legs and shoulders!

Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.  ~Plato

 

Here we go!

Leg Press 4 sets, 8-10 reps per set

Shoulder Press 4 sets, 8-10 reps per set
Calf Raise 4 sets, 15-20 per set
Squats 5 sets, 8-10 reps per set
Side Lateral Raise 5 sets, 8-10 reps per set
Calf Raise With Dumbbells 5 sets, 15-20 per set
Crunches 5 sets, 50 per set
Hanging Leg Raise 5 sets, 50 per set
Shrugs 3 sets, 10-12 per set

 

2 comments | posted in Ab Workout, Exercise, Legs, Lifting Weights, Shoulders, Working Out

June 15, 2011

Another Workout For The Books! Chest and Triceps!

By Bryna

Here is a great chest and triceps workout!

Here we go!

Dumbbell Flyes 5 sets, 8-10 reps per set

Incline Bench 5 sets, 8-10 reps per set
Pullover 4 sets, 8-10 reps per set
Triceps Pushdowns 4 sets, 8-10 reps per set
Weighted Bench Dip 4 sets, 8-10 reps per set
Happy Lifting!

2 comments | posted in Chest, Exercise, Lifting Weights, Triceps, Working Out

June 13, 2011

6 Weeks To Go! Measurement Time!

By Bryna

I am now just 6 weeks out from my show! Yikes! I had my measurements done at this half way mark to see where I’m at. There is good news and bad news.

Bad news: I am coming in too lean too early. This is a bit frustrating because I don’t want to compromise the muscle I do have by being too lean. On the bright side of this, I would much rather be here than on the other side of the spectrum!

Good news: Even being leaner my arms have stayed the same size and my weight is the same. That means there was some growth! My butt has also gotten bigger so the squats from HELL are working! Yay!!!

My measurements:

Body Fat Percentage: 8.5%  (10% before) We came to this number using calipers which you can buy at Bodybuilding.com!

Chest: 35 inches (35 inches before – this isn’t going to change. =) )

Biceps: 10 inches, 11 inches flexed (The same as before! Some growth!)

Abs: 24.25 inches (24.5 inches before)

Hips: 27.5 inches (28 inches before)

Quads: 17.25 inches (18 inches before)

Booty: 34 inches (33.5 inches before) YES! Some growth!!!

My plan now is to eat even more! I need the protein more than ever now. I will put some carbs back in my diet and scale back on them in a couple of weeks. This is all new to me so it’s trial and error!

I am off to order my tanning supplies so I can test them out!

1 comment | posted in Bikini, Compete, Dieting, Exercise, Lifting Weights, Measurements, Posing, Working Out

June 9, 2011

Good Eats! Healthy Treats! More Recipes!

By Bryna

Here are some more recipes for the week!

“Mock Lobster Louie Salad Plate”

——————————————————————————–

Recipe By: Joanie Veage

Ingredients:

LOUIE SAUCE

6 Tbsp. Greek yogurt, fat free (or 0% fat sour cream) 23g. protein

1 tsp. horseradish

2 Tbsp. tomato paste

2 Tbsp. sweet pickle relish

1/2 tsp. Worcestershire sauce

1 Tbsp. lemon juice

1/4 tsp. sriracha sauce

1/4 tsp. garlic powder

1/4 teaspoon smoked paprika

LOUIE SALAD

1 to 1-1/2 lb. halibut cheeks or Alaskan pollack, poached/baked, chilled and flaked

4 vine ripened tomatoes, top cut, hollowed

4 handfuls baby romaine salad mix

12-16 spears pickled okra

4 large boiled eggs (whites only), quartered

2 bunches Belgian endives, larger outer leaves plucked from core

1/4 small red onion, rings or julienne

Directions:

1. In a bowl, whisk together all the ingredients for the sauce. Maybe season with sea salt & pepper. Refrigerate until needed.

2. Place equal portions of salad on 4 chilled plates. Place hollowed tomato in the center, stuff each tomato with flakes of halibut. Arrange remaining vegetables on the plates surrounding tomato. Drizzle with sauce and serve.

 ———————————————————————

FALAFEL PITA SANDWICHES

Recipe By: Joanie Veage

Yield: 18 golf ball size, or 24 melon ball scoops

INGREDIENTS:

FALAFEL PATTIES

1 can garbanzo beans, drained and rinsed

1 can fava beans, drained and rinsed

1 small sweet onion, peeled, quartered

3 garlic cloves

1 handful flatleaf parsley leaves, maybe half a bunch

1/4 cup lemon juice

1 tsp. cumin powder

1/2 tsp. kosher salt

1 tsp. baking powder

6 Tbsp. oat flour

SALAD & PITA 

1 cup grape tomatoes, cleaned, halved

1/2 red onion, cut into wafer thin rings from root to end

1/2 english cucumber, peeled and wafer sliced

1/2 cup low sodium dill pickles slices

6 x 6″ or 12 X mini whole-wheat pita pockets

Directions:

1. Using a healthy, clean oil spray, generously spray a bakeable paper lined sheet pan. Preheat oven to 350 F, convection air. In a food processor, add all ingredients for the falafel patties. Pulse to a grainy consistency. Scoop and shape into 18-24 balls and place in a single layer on the sheet and bake for 15-20 minutes.

2. Meanwhile, prepare ingredients as suggested above for the salad. Cut one inch from the top of each pita to make and opening. Open pitas and evenly stuff each pita with equal portions of falafel and salad.

——————————————————————-

Tuscan Kale, Sausage & Bean Soup

——————————————————————————–

Recipe By: Joanie Veage

Serving Size: 6

Ingredients:

1 pack =7 links Alfresco “Country Style” breakfast sausages. Cut each link into 1″ pieces

1 – 15oz. can diced Tomatoes “no salt added”

1 – 15oz. can vegetable stock “no salt added,” fresh if possible

1- cup water

1/2 cup celery, small diced

1/2 cup carrots, small diced

1 bunch baby turnips, halved, or quartered (1/2 in pieces)

1 Tbsp. garlic, minced

1-1/2 tsp. rosemary

1 tsp. cider vinegar

1/4 tsp. smoked paprika

1/4 tsp. alder smoked sea salt

1 15oz. can great northern white beans, drained, rinsed, and drained

2 cups dino kale / “Lacinato” kale, ribs removed, chopped

1/4 cup scallions, green end, cut into 1/2″ pieces

Directions:

1. In a large pot, over med heat, uncovered, add everything but the beans, kale and scallions. Bring to a low rolling boil. Then immediately reduce heat to a low simmer and continue to cook for 20 minutes.

2. Add remaining ingredients and continue to simmer another 10 minutes. Serve immediately.

———————————————————————

General Tso’s Turkey Tenders With Rice & Veggie

——————————————————————————–

Recipe By: Joanie Veage

Serving Size: 4

Ingredients:

4 cups-steamed short grain, sweet brown rice, steams like any other rice, 2-1 water to rice ratio. Using proper rice cooker is always best.

2 cups-steamed broccoli crowns, chopped

2 large portabellas, halved, sliced thin

1 pack 20oz. turkey tenders (jenni-o extra lean), cut into 1-1/2 inch pieces

1 tsp. sesame oil

1/2 tsp. ground black peppercorns

1/4 tsp. Chinese five spice

1 heaping Tbsp. ginger, fresh minced

2 garlic cloves, minced

Healthy, clean spray oil

THE SAUCE

2 cups chicken broth (homemade, salt free)

1/8 cup tamari (low sodium)

1-1/2 tsp. Chinese chili garlic sauce

2 Tbsp. cornstarch

THE GARNISH

1/2 bunch scallions, green end, chopped fine

Directions:

1. Prepare ingredients as suggested above by starting to steam your rice, and veggie. Clean and slice mushrooms.

2. In a mixing bowl, combine the turkey, sesame oil, peppercorns, five spice and ginger. Cover and refrigerate for a moment.

3. Meanwhile, in another bowl, whisk together all ingredients for the sauce. Set aside for a moment.

4. At this time, heat a non-stick wok to med-high, then lightly coat with spray oil. Add your mushrooms and cook for about 2 minutes, stirring and tossing. Now add turkey while stirring and tossing occasionally so not to burn or stick. Reduce heat to medium, cover, and cook for at least 5-6 minutes. Stir occasionally.

5. By now give your sauce ingredients a stir. Uncover and pour sauce over turkey and let come to a low rolling boil and thicken. You may have to add more chicken broth. Taste and adjust flavor if necessary by adding some more garlic or chili flakes. Maybe even more tamari or your favorite soy. Add the scallions and serve over steamed rice, with the broccoli on the side.

 

1 comment | posted in Dieting, Recipes

June 8, 2011

There’s Not Enough Ginkgo To Save Me! How I Remember To Take My Supplements!

By Bryna

I have a gazillion things going on during my day and trying to keep track of the supplements that I have to take can get tricky. It will be the middle of the day, I have a pile of supplements and I have to wrack my brain to remember what I took already. Supplements are important to me but remembering when to take them is not high on the list.

Bodybuilding.com makes these great pill cases that are inexpensive!

I have 5 of them and they stack nicely in my pantry. Every 5 days I will load each one up with one day worth of supplements. The night before I will take out one loaded case and I know that what I need to take for the entire day is in that one case. There is no guessing, missing supplements or doubling up on supplements this way! I have gotten a couple of my other friends to try it out and they love it! I thought I would share just in case your brain is as scattered as mine on a daily basis! =)

1 comment | posted in Dieting, Random Thoughts, Supplements, Uncategorized

Follow

Get every new post delivered to your Inbox.

Join 964 other followers