Saturday, January 31, 2009

In the Kitchen.

Having trouble giving up the junk? Below are list of replacements that can still satisfy your sweet tooth.
Soda/Sugar drinks… replace with… Crystal Light drinks. (I actually prefer the Wal-Mart Great Value brand)
Chocolate cake… replace with… Sugar Free Jell-O is only 60 calories! Put a dollop of whipped cream on top and its only 70-80 calories for a delicious dessert.

Already dieting…try challenging yourself to “eating clean”. Yup, that’s right, NO PROCESSED FOOD! Eating clean really kicked my fitness/health into high gear. I’m on the go, so TV dinners were my friends! Although, they were low calorie the high sodium and sugar was working against my workout efforts. It was difficult at first but I had to learn how to plan my meals and shop ahead of time. Cutting out processed foods really increased my energy and overall attitude. Below is a great list of food to start you off!

Extra-Lean Proteins
Chicken Breasts
Cod
Crab Egg Whites (boxed works well)
Cottage Cheese
Flounder
Extra Lean Ground Turkey, Chicken, or Beef (at least 95% lean)
Halibut
Perch
Protein Powder (low carb & sugar)
Shrimp
Tuna
Turkey Breasts
NY boneless strip steak

Complex Carbs
Beans (black,red, brown)
Brown Rice
Cream of Rice
Ezekiel Bread
Whole Wheat Bread
Oatmeal
Rice Cakes (non-flavored)
Tortillas (corn or rice)
Wild Rice
Sweet Potatoes

Healthy Fats
Almonds
Avocados
Coconut Oil
Flax Seeds
Flax Oil
Macadamia Nuts
Natural Peanut Butter (no oil added)
Olive Oil
Pecans
Pumpkin Seeds
Sunflower Seeds
Walnuts

Veggies
Artichokes
Asparagus
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Kale
Lettuce
Mushrooms
Onion
Peppers
Radishes
Rhubarb
Spinach
Water Chestnuts
Zucchini

Fruits:
Apples
Orange
Pears
Strawberries
Raspberries
Blueberries

Recipe: Turkey Chili

Who doesn’t like good food? But good food doesn’t have to fried, smothered, and dipped in gravy. Checkout this recipe that are delicious and good for you.

Since its winter…I thought you all would like this chili recipe! And for 277 calories and 26g of protein per serving….that great!

Turkey Chili

SERVES 8
Ingredients
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin
2cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth1 teaspoon brown sugar

Directions
Preheat the oven to 475 F.
Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Saute over low heat until the onions are browned. Add the celery and peppers and continue to saute. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini. Cover and simmer for 15 minutes.
Ladle into warmed individual bowls. Serve immediately.

Nutritional Analysis
(per serving)
Serving size: About 2 cups
Calories
277
Cholesterol
43 mg
Protein
26 g
Sodium
315 mg
Carbohydrate
32 g
Fiber
9 g
Total fat
5 g
Potassium
764 mg
Saturated fat
1.5 g
Calcium
84 mg
Monounsaturated fat
2 g


Source Mayo Clinic.com

Motivational Quotes Keep Me Going!

Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing; its when you had everything to do, and you've done it. – Margaret Thatcher

I am the master of my fate, the captain of my soul. – William Ernest Henley

Friday, January 30, 2009

Sistah Girl Sexy

Lost 10…20…100lbs, got your own person story to share? We want to celebrate with you! Email us at blackwomenworkout@gmail.com !

About Me

Coming Soon!