When you think of snacks you probably think about unhealthy things like chips and candy, but did you know that smart snack choices can help you:
Turkey or Chicken Muffins
2 lbs ground turkey (or chicken)
3 egg whites
1 cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 tbsp garlic powder (2 cloves minced)
1 small onion (finely chopped)
2 celery stalks (finely chopped)
Preheat oven to 375 degrees.
Spray muffin pan with canola or olive oil.
Mix all your ingredients together in one large bowl.
Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
Bake for 40 minutes.
Makes 12 muffins.
Women: 2 muffins
Men: 4 muffins
Calories (per muffin): 181.9
Fats: 8.24 grams
Carbs: 4.65 grams
Protein: 22.2 grams
Set your smart phone peeps!
You should eat 5 small meals a day. If you only eat 3, you tend to graze throughout the day and end up with a high caloric intake for the day OR, you may eat too much in one sitting because you are starving and increase your calorie intake that way. Either way is BAD for you!
Stop the madness! Great tip: Use your smartphone and set the alarm to go off every 3 hours to remind you to eat! Great way to stay on track & keep your metabolism in check to help you burn calories faster and build more muscle.
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL
When you wing it, you skip a meal or two then by then you’re starving and the only thing that sounds good is something that is poison to your body! There are so many pros to meal planning. I HIGHLY suggest everyone give it a shot. What do you have to lose by giving it a try? For me, it allowed my week to go smoothly. I felt organized, healthy, and accomplished. Here are two GREAT reasons to start planning your meals.
Do you have the budget? While meal planning, you ONLY buy what you need...which enables you to not only save on your budget, but to also practice self-control. If you don’t buy the junk food, how can you eat it? The basis of SUCCESS in health and fitness is discipline.
Do you have the time? It usually takes 1-2 hours to fully prepare 5 days worth of meals. The first time will take the longest. Although it may take 1-2 hours of your time (on ONE day of the week) it takes up a whole lot less cooking time during the week. There is almost no effort involved in throwing some already prepped food in the microwave.
Here is a great website to get you started!
Clean Eating Coconut Popcorn Shrimp
(Makes 4 servings)
1 lb. peeled, deveined, tail-off, large shrimp (frozen is fine if you thaw)
1/2 cup dry coconut flakes, no added sugar
1/2 cup whole wheat Panko bread crumbs (or make your own with this recipe)
1 1/2 tsp. garlic powder
1 1/2 tsp. onion powder
2 egg whites
2 tsp. coconut oil
Step 1 – Pat the shrimp dry with a paper towel if they are damp or wet.
Step 2 – In a medium mixing bowl, whisk together the egg whites and the coconut oil.
Step 3 – In a separate medium sized mixing bowl, whisk together the coconut flakes, bread crumbs, garlic and onion powder.
Step 4 – Drop the shrimp in the egg whites and give them a good stir.
Step 5 – Pick them out (I used my hands), allowing them to drip off a bit of the excess and drop them in the dry coconut mixture.
Step 6 – Shake them around until they are coated and then place them individually on a parchment lined cookie sheet.
Step 7 – Bake at 350 for 20 minutes (no more!). They should be lightly golden brown.
Eat and Enjoy!
1 serving = 1/4 of the recipe
Total Fat: 7 gm
Saturated Fats: 5 gm
Trans Fats: 0 gm
Cholesterol: 170 mg
Sodium: 205 mg
Carbohydrates: 12 gm
Dietary fiber: 2 gm
Sugars: 1 gm
Protein: 27 gm
Estimated Glycemic Load: 6
This recipe came from http://www.thegraciouspantry.com