Daily Exercise Tips Blog - P90X, 10 Minute Trainer & Home Fitness tips » recipes

Using a Healthy Food List at Home

Elizabeth Renter — Wed, 06 May 2009 14:32:06 +0000

A few weeks ago I blogged about how a healthy food list can help you in the grocery store. By carrying a healthy food list and sticking to only the things on that list, you can be sure that your diet isn’t derailed when your favorite cookies are on sale. This requires some discipline but all weight loss efforts do. By setting boundaries and guidelines for yourself you can start creating new, lifelong habits. A healthy food list can be a great aid in the home as well as when you are in the store.

Start by creating your list, if you haven’t already. Think of each food group and which foods would be acceptable for a healthy food list. Don’t let yourself draw a blank. All adults know the difference between healthy and unhealthy foods; we just need help making the right choices. This list could get pretty long so be sure you have some extra paper or use a small font.

Once you have your healthy food list, clean house! There is no reason for you to keep unhealthy foods around if you are truly dedicating yourself to your health and fitness. This means everything must go! Clean out your frig, your cabinets, and all of the places you like to stash food. This prepares you to stock your cabinets with the foods that line up with your weight loss goals.

Next, visit this post about shopping with your healthy food list. Stick to it and don’t allow yourself to stray. Discipline is crucial in changing your eating habits.

You can also use your healthy food list to brainstorm recipes and meal plans. We often get stuck in a rut when it comes to cooking, especially when we are adjusting to new eating habits. You can’t be afraid to step out of your comfort zone when it comes to cooking and preparing meals though. If you allow yourself to get bored, you will be more likely to stray from your healthy ways.

How to Come Up with New Recipes for P90X

Elizabeth Renter — Sun, 08 Mar 2009 21:11:42 +0000

When you start the P90X program you may initially be overwhelmed with the recipes and food choices, not sure of what plan to go with or how exactly to make it work. Be certain to browse past blog topics to get an idea of how to choose the right program for your needs. Once you get going, you may be interested in learning new recipes for P90X.

Recipes for P90X may seem challenging if you are not experienced in the kitchen. The included nutrition guide offers several recipes for P90X as well as an approved foods list for the portion approach. Should you be adventurous or creative, you may be able to come up with some great meal solutions using this list.

The recipes for P90X that are already included are part of the meal plan approach. This approach caters to people who don’t want to come up with any of their own recipes. All meals are providd including some delicious recipes to try. Some people think these recipes are too complex and for them, the portion approach may be a better choice.

With the portion approach you get to choose your foods from an approved foods list. This list allows you to create meals that fit your tastes and can be as simple or complex as you want. This time your recipes for P90X are created by you and therefore will fit what you are after and what you like. No more fumbling through recipes that are too complex or contain things you are not interested in.

P90X recipes are not as difficult as you may think. Adapt your favorite foods to leaner versions using the approved foods list of the portion approach. Check out these P90X approved recipes as well:

Grilled Chicken Parmesan

Elizabeth Renter — Sun, 15 Feb 2009 23:45:00 +0000

You obviously can’t have the typical breaded and very cheesy version of this traditional Italian dish while you are on the P90X plan. But you can have something similar to kick any chicken parmesan cravings you might be having. This is a simple recipe and one that is great for people who select the portion approach. It’s simple but does require some cook time. Make enough on the weekend for lunch leftovers throughout the week and you will thank yourself.

2- 3 oz. portions of boneless skinless chicken breasts
2 T. Olive Oil
2 oz. Parmesan Cheese
2 Cups Cooked Whole Grain Spaghetti
2 Cups Spaghetti Sauce (plain, no cheese or meat added)
Italian Spice Blend

Heat stove top grill or skillet on medium heat. Coat pan with 1 T. of olive oil and add chicken breasts seasoned with Italian spices and black pepper. Heat spaghetti sauce and boil pasta while chicken is cooking. Cook chicken, turning once, until golden brown and cooked through (180 degrees, approximately 10 minutes per side depending on thickness). When pasta is al dente (tender-firm), remove from heat and drain. Stir the other tablespoon of olive oil into the pasta and serve pasta with chicken and sauce on top. Top each serving with 1 oz of parmesan cheese.

This recipe serves two and each serving includes: 1 protein, 1 vegetable, and 1 grain. Double the chicken if you are short on your daily proteins.

Omelet Recipes For P90X

Elizabeth Renter — Fri, 13 Feb 2009 12:48:19 +0000

The P90X diet plan has you eating a lot of protein. Most are probably eating much more than you are used to and might have a hard time adjusting to it. An omelet is an excellent source of protein that can be eaten for breakfast, lunch or dinner.Omelets are simple to make too, only requiring a few minutes in front of the stove.

Try the following omelet ingredients to get your protein in a simple delicious way.

**Start each omelet with 6 egg whites, beaten and poured into a pan on medium heat. Once the eggs start to set up add any of the following combinations before folding the omelet.**

Western Omelet
3 oz fat free ham
Green peppers (1/8 C. cooked)
Mushrooms (1/8 C. cooked)
Top with 1 oz low fat cheese

Fiesta Omelet
3 oz boneless skinless chicken breast
Green peppers (1/8 C. cooked)
Onion (1/8 C. cooked)
Top with 2 TBS salsa

Americana Omelet
2 slices Turkey Bacon (cooked and chopped)
Mushrooms (1/8 C. cooked)
1 oz low fat Cheddar or American cheese

Veggie Omelet
Mushrooms (1/8 C. cooked)
Green Peppers (1/8 C. cooked)
Tomatoes (1/8 C. cooked)
1 oz low fat cheese

All of these ingredients are on the Portion Approach approved list and each recipe is appropriate for the fat burner stage. Keep in mind the small amounts of veggies in each omelet equal about ½ serving in most circumstances. If you are eating for your evening meal you can double the eggs for 2 protein servings.

Omelets are a nutritious and easy way to get your protein up for the day.

Simple Fajitas For the P90X Portion Approach

Elizabeth Renter — Thu, 12 Feb 2009 15:32:15 +0000

If you chose the Portion Approach it was likely because the recipes in the Meal Plan Approach seemed a little much for you. If you like to spend limited time in the kitchen and cook with limited ingredients, the Portion Approach was the right choice.Figuring out how to put the long list of ingredients together for a good meal, however, can be challenging for some people who don’t cook much or aren’t too creative in the kitchen. A simple meal should take no longer than 20 minutes to throw together but taste like you really put some effort into it.

Check out the following recipe for Simple Chicken Fajitas that will turn a week night into a fiesta. Cook extra for leftovers that make a great lunch!

6 oz Boneless Skinless Chicken Breast
1 C. Mixed Bell Peppers
½ Yellow Onion
1 Lg Whole Wheat Tortilla (or substitute 3 small corn tortillas)
1 Tbs. Salsa
Cumin, Chile Powder, Pepper, or spices of your choice

Slice and sauté the Chicken with spices like Cumin, Chile Powder, and Black Pepper. Remove from heat. Cook sliced Bell Peppers and Onion until tender, add chicken back to pan and stir until heated through. Remove from heat and spoon into tortilla(s). Top with Salsa and Serve.

Depending on your portion allowances for the day, feel free to top with low-fat cheese or serve with brown rice. If you are short on any food groups, add more chicken or veggies.

This recipe accounts for 1 servings of veggies, 2 proteins, 1 carbohydrate and 1 condiment.

Eggology and the Protein Power of Egg Whites

Elizabeth Renter — Mon, 01 Sep 2008 12:54:06 +0000

From protein shakes and bars to chicken breasts and peanut butter, look in the kitchen of any bodybuilder or weight trainer and you will see a plethora of protein sources. Because protein is so important to muscle growth and repair, athletes are always looking for great sources of protein to add to their diets or ways to purify and simplify the sources they already use. Eggology knew this and also knew the role that eggs play in the diet of many bodybuilders and athletes. In the past, when using eggs solely as a source of protein the yolks would be separated from the whites and dumped down the drain. This waste happens not only because of the cholesterol and fat in the egg yolks but also due to egg whites being the only pure protein food source.

Eggology created 100% organic egg whites in 1993 in an effort to simplify this protein source that the body building and protein conscious world were already crazy about. Since that initial launch, eggology has expanded to sell egg white scrambles for in the microwave, high protein ice cream, and other high quality treats made with 100% pure egg whites. Egg whites were already a fairly simple food, but eggology seems to have made it easier and less wasteful to harness the pure protein.

Check out eggology and the following protein shake recipes from our reader highproteingal:

Mass Building Shake
2 scoops chocolate protein powder
1/2 cup egg whites (here is where you would substitute eggology)
2 tablespoons Organic Creamy Peanut Butter
1/2 cup whole milk
1/2 cup ice
1 oz pecan pieces (optional)
Add ingredients together and blend.

Breakfast Protein Shake
1-2 scoops vanilla protein powder
1/2 cup egg whites
1/2 cup ice cubes
1/2 cup blueberries (or strawberries, raspberries, peaches)
Add ingredients and blend.

Thanks highproteingal!

Chicken Salad: Classic Health Food, Cool Summer Meal

Elizabeth Renter — Fri, 22 Aug 2008 13:44:11 +0000

Sometimes the best foods are the easiest to prepare. In the heat of summer no one wants to turn on the stove if they don’t have to or eat a meal that will weigh heavy on their stomach. Everything is a bit more laid back in the summer. No need to break out the measuring spoons with this chicken salad recipe; eyeballing the measurements and adjusting them to fit your taste makes the recipe your own.

The beauty of chicken salad is you can use the leftover grilled chicken breasts from last night’s dinner, or buy a can of all white chicken breast meat when you don’t have the time to spark the grill. Whichever chicken you use, just be sure it is either shredded or cut into bite sized chunks.

Chicken (Breast meat, shredded or cubed)
Grapes (Green or red seedless, sliced in halves)
Apple (Cubed. Any variety will do, add your favorite)
Walnuts (Chopped. You can substitute pecans or any other nut of your choice)
Light mayonnaise (Use sparingly, to taste)

Add all ingredients in bowl and combine. Simple enough!

This chicken salad is great alone or served on a whole grain pita. You can also serve on a bed of mixed greens or a slice of good whole grain bread.

Chicken salad is a great source of protein. Adding the fruit and nuts not only increases the nutritional value but also makes this an interesting and fun take on the traditional chicken salad. Served with iced tea and lemon, this is a great lunch time treat for one or to share with guests.