Training with Taryn

New Year Intentions and Parmesan Chickens

Can you believe the holidays are almost over? They went by so quickly! There was a lot to celebrate this year; I'm glad I kept up with my workouts so I could indulge with the family. It's a blessing that we live so close to our parents and siblings! What a gift to be able to spend Christmas with the family.

Some of you might have seen my post on facebook about New Years Resolutions. My client Robyn, taught me about setting "intentions" rather than resolutions. She said that making a resolution sounds like you're trying to resolve (fix) something. So true! Instead of 'fixing' something, this year I plan on setting intentions that will impact my life in a more well-rounded, positive way! I've heard clients say, "I'm feeling fat, so my resolution is to lose 10 pounds." How about changing that resolution into an intention by saying, "I intend on leading a healthier lifestyle so that I can feel better by giving my body what it needs." Make sense? That way you keep it positive and in the process of being healthier... you'll end up meeting the side goal of weight loss! It creates a multi-faceted route to what you want for 2012 and gives it much more meaning.

As we all start preparing for 2012 and setting up those intentions, here's a recipe that will help make the transition back into healthier eating! I usually prefer quicker fixes, but this is easy if you have the time.

Yes, it's true. There is a healthier, low carb version of Chicken Parmesan!

Ingredients:

Chicken Parmesan

• 2 8oz raw chicken breasts
• 1 egg white
• 1/4 cup unsweetened almond milk
• 1/4 cup Fiber One cereal
• 1 tbs italian seasoning herb blend
• 1/2 tsp garlic powder
• 1/2 cup tomato sauce
• 1/4 cup low fat mozzarella cheese

 

Spaghetti Squash

• 1 medium spaghetti squash
• 1 tsp olive oil
• 1/4 cup minced onion
• salt and pepper to taste

 

Directions:

I ask the kind people at King Soopers to slice the spaghetti squash lengthwise for me before I leave the store (those things are tough to cut). After scooping out the seeds, I place open side down halves on a baking pan and bake at 350 for 45 minutes. After it's baked, take a fork and scrape the inside of the squash into spaghetti length strands.

Keep oven at 350 degrees. Coat small baking pan with cooking spray and set aside.

Add Fiber One cereal to food processor and blend until breadcrumb like consistency (or just crush up the cereal in a plastic bag). Put crumbs into a ziploc bag and add the italian seasoning and garlic powder. Set aside.

In a small bowl, whisk the egg white and almond milk until well blended. Pound the chicken breasts so they're flattened to about an inch thick. Take one chicken breast, dip both sides in mixture and then put into the ziploc bag with the crumbs. Repeat with other chicken breast. Shake bag until both chicken breasts are evenly coated.

Place the chicken breasts into the baking pan and put into preheated oven for 30-35 minutes, turning once halfway through. Cut a tiny slice in the chicken to make sure it's not still pink in the middle.

Meanwhile, coat a skillet with cooking spray and add 1 tsp of olive oil and onion over medium high heat. Add the prepared spaghetti squash and then turn off heat and let it sit in the pan.

Remove chicken from the oven and evenly layer half of the tomato sauce and half of the cheese onto each breast. Put it back into the oven and broil for about 5 minutes until the cheese looks fully melted.

Place chicken breast over spaghetti squash and enjoy!

Serves two, so it's perfect for date night ; )

Happy New Year Friends!

Yours in Fitness for 2012,

Taryn

Roasted Red Pepper Sauce

It's so tough to find low sugar marinara sauce and then when you do, it tastes so bland! My client Mary helped me by creating a low sugar alternative that's easy to make and definitely delicious. I substitute this sauce for anything that you'd use marinara for... over ground turkey, with sauteed vegetables and anything else Italian! A clean diet can get boring once you cut out the 'extras' like condiments and sauces, so creating this sauce has helped keep me sane during competition prep!

Roasted Red Pepper Sauce

Ingredients:

• 4 large red bell peppers
• 1 medium onion, sliced thin
• 3 minced garlic cloves
• 2 tbsp quality olive oil
• 1 tbsp fennel
• generous tsp of oregano
• dried crushed pepper
• sea salt to taste
• freshly ground black pepper to taste

 

Roast peppers on grill until charred, place in paper or plastic bag to steam for about 15 minutes. Remove from bag and remove peels (they should slide off easily). Remove stems and seeds.

Heat small skillet on medium heat and add olive oil. Add onions, garlic and a pinch of salt to the skillet. Carmelize the onions and garlic in olive oil. Remove from heat.

Slice peppers into small enough pieces to allow for easy pureeing and add to blender along with the onion/garlic mixture. Blend until you have a smooth puree. Add a little bit of olive oil for a richer flavor and texture.

Can be served at room temperature or heat in a saucepan and serve over pasta or as a sauce for fish, chicken, turkey or sausage. Enjoy!

Not Your Grandma's Brussel Sprouts

I'm obsessed! Now that I'm back in 'training mode', at least 3 of the 6 meals I eat each day includes vegetables. Just when I thought I couldn't look at another green vegetable... I tried Whole Foods roasted brussel sprouts. They were awesome and I've perfected my own awesome recipe. Even my husband loves them.

Roasted Brussel Sprouts

• 1lb brussel sprouts
• 3 tbsp olive oil
• 1 tsp sea salt
• 1tsp pepper
•  few dashes garlic powder
• 1/2 chopped red onion

Slice the 'butt' off each rinsed brussel sprout and chop in half. Dispose of any icky looking leaves. Toss brussel sprouts in a large bowl with all ingredients. Roast at 410 degrees for 25 minutes. They're delish right out of the oven, as leftovers the next day or even cold! Enjoy!

Soup for the Soul

It's been a long week. Tough, but those tough times make you truly enjoy the good ones! Sometimes you just have to sit back and count your blessings...

The weather here in Denver has been freezing. On Wednesday, it was less than ten degrees outside and I had to break from the normal dinner schedule. I was craving one of my favorite comfort foods that my family makes. Cioppino... otherwise known as fisherman's stew! We usually save this recipe for special occasions. It's a somewhat decadent meal, but simple to make and extremely healthy. I made a special trip to the store and whipped it together so that a hot, cozy dinner would be ready when we came home. Warmed me right up AND made me smile. This special soup could also make for the perfect Valentine meal!

Cioppino

•  1 large can (28 ounces) crushed tomatoes with juice
• 1 can (8 ounces) tomato sauce
• 1/2 cup chopped onion
• 1 cup dry white wine
• 1/3 cup olive oil
• 3 cloves garlic, minced
• 1/2 cup parsley, chopped
• 1 green pepper, chopped
• salt and pepper, to taste
• 1 teaspoon thyme
• 2 teaspoons basil
• 1 teaspoon oregano
• 1/2 teaspoon paprika
• 1/2 teaspoon cayenne pepper

Seafood**

• 1 deboned (important) and cubed fillet of cod or other whitefish
• 1 doz. prawns
• 1 doz. scallops
• 1 package crab meat
• 2 cans of minced clams

*Feel free to get creative with what seafood you throw in! I've also tried lobster and monkfish. 

Pour all ingredients other than seafood into crockpot (drain the liquid from the canned clams into crockpot and save clams to pour in with seafood later). Cook on low for around 6 hrs. Thirty minutes before serving, toss seafood into crockpot and turn to high. Serve and enjoy!

Now go give your loved ones a kiss.

Low Carb Dinner Idea... Unstuffed Peppers

Hey Dad- this one is for you! You said you love crockpot ideas!! As I mentioned in a previous blog, Tuesday is crockpot day since I have zero time to cook once home from work. The following was on tonights menu... it was delicious!

UNSTUFFED PEPPERS

• 2 lbs ground turkey or buffalo
• 2 tbsp. beef soup base (or a tsp of pepper)
• 1/2 c.  onions chopped
• 2 cans (15 oz each) diced tomatoes
• 1 can tomato sauce (optional)
•  1 green pepper, diced
• 1 yellow pepper, diced
• 1 tsp garlic powder
• 1 tsp oregano
• Brown Rice (optional) 

 Lightly coat sides and bottom of 5 qt. crockpot with Pam. Brown meat, drain grease, add soup base and onions. Add all ingredients to crockpot. Stir and cover. Cook on HI for 2 hours or on LOW for 4 or more hours. Serve about 3/4cup of mixture over 1/2 cup brown rice (I opt out of the rice and eat the mix with a side of steamed veggies to keep it low carb at dinner and save the leftovers with rice for lunch the next day).

NOTE: FOR LOW SODIUM DIET: use pepper instead of beef soup base, and use low sodium tomato sauce and low sodium diced tomatoes.

Enjoy friends! Have a great week!

 

Setting the Stage for 2011

Yep, I always make a New Years Resolution. Some years goals are bigger or crazier than others... But I always make sure to set a resolution with a definitive plan. I use the old S.M.A.R.T. Method... tried and true! It's been around for a while and for good reason.

• Specific
• Measurable
• Achievable
• Relevant and Realistic
• Time-framed

Every good goal must have the above factors in order to be successful. So start thinking now! What will your New Years Resolution be? I am asking now so that you and your body will be ready to go by 2011! I'll be here to help... from the workouts to the nutrition.

If you're planning on entertaining this holiday and want to start (or stay) eating healthy, here are two easy recipes that can be prepared in advance. I made them both on Xmas eve!

 Turkey Bacon Wrapped Scallops

• 20 large sea scallops
• 20 pieces turkey bacon
• 4 skewers

Wrap bacon around edge of sea scallops. After each price is wrapped, skewer bacon wrapped scallops 5 to a skewer (skewer through outside of bacon and through scallop so scallop lies flat on pan, not on its side). Place on pan or cookie sheet and broil 4-5 minutes on each side or until bacon is crisp.

Grape Jelly Meatballs

• Bag of frozen turkey meatballs
• Two jars sugar free grape jelly
• Two jars of chili sauce

It's an old fashioned recipe that my friend Donielle introduced to me. I just made it a bit healthier by using turkey to cut back on fat and sugar free jelly to cut back on sugar! Pour all ingredients into a crockpot and cook on low for at least 4 hrs prior to serving. Stir every so often and enjoy!

Be safe and have fun this New Years Eve! XO

Fabulous Fall Recipes (and a few tips too)

 

I hope this gorgeous season is treating everyone well! The change of weather can sometimes be an excuse to change the diet... are you making good changes or reaching for the warm comfort food? Here are a few easy (as always) recipes that can help you get a handle on fall foods without having to pack up the skinny jeans with the rest of your summer wardrobe.

 

Turkey Chili- I'll make this on a Sunday morning and have it simmer in the crockpot for my family and I to eat while watching football! It's delish with sourdough bread (sourdough is a healthier alternative to white and wheat bread; it has a mild effect on blood sugar). 

Ingredients:

• 2 lbs ground turkey
• 2 packets low sodium McCormick chili mix
• 2 cans diced tomatoes with jalapenos
• 1 can white kidney beans
• 1 can dark kidney beans
• 1 chopped onion
• 1 chopped green pepper

Brown the turkey and place in crockpot with the rest of the ingredients. Cook on high for 4 hours then keep on warm as long as you need. The leftovers are great too... This recipe makes enough for around 8 servings.

Pumpkin Seeds:  They're perfect to snack on or to add as salad toppings!

Scoop pumpkin, clean the seeds. Toss with 1 tbsp of olive oil, couple dashes of sea salt, few packets of Truvia (my new favorite sweetener), 1 tsp allspice, 1 tsp cinnamon and place on Pam'd pan (btw, I LOVE my Silat Slipads that were a gift from my mother-in-law, Lindy. They make cleaning up so much easier. You just place them on the pan instead of spraying or greasing and then toss it into the dishwasher after use.)  Bake at 275 degrees for 10-15 minutes. Keep an eye on them to make sure they don't burn.

Spaghetti Squash: I could eat this dish three times a week if it weren't so tough for me to hack through the thing. It's a great substitute for pasta!

Ingredients:

• 1 lb ground turkey
• 1 spaghetti squash
• 1 can of Italian pasta sauce
• sliced mushrooms
• sliced onion

Cut spaghetti squash lengthwise and scoop out seeds (like you would with a pumpkin). Bake in a glass pan with rind side up at 375 degrees for 40 minutes. While it's baking:

Brown turkey.

Saute mushrooms and onions in separate pan.

Combine turkey, mushrooms, onions and sauce and let simmer.

Once squash is done baking, take a fork to the inside and 'brush' through lengthwise to get the 'spaghetti strands'. Usually one squash will serve at least two people... put serving of squash (roughly 1 cup) on dish and top with 1/4 of the turkey mixture. Enjoy!!

 
 

Breakfast Ideas

Nice work to everyone who came to my UltraFlex class this morning and kicked butt! I know it's tough to wake up early (especially on a holiday) to work out. It always helps to get up knowing that you can enjoy a good breakfast!

Tired of egg whites yet? Here are a few morning recipes that I've had the past few days. Both of these recipes can be prepared the day before so they're ready to go.

 

Pumpkin Pie for Breakfast!

Well, close. Most of you that know me, know that I LOVE anything with pumpkin. Here's an idea to include the health benefits and taste of pumpkin for breakfast!

• 1/2 cup dry instant oatmeal
• 3/4-1 cup water
• 1/4 cup canned pumpkin (Libby's)
• 4 pkts splenda
• 1/4 tsp cinnamon
• 1/8 tsp ginger
• 1/4 tsp vanilla extract

Put dry oatmeal and water into a bowl (that has plenty of room for the oatmeal to expand with the water). Use more or less water depending on how thick you like your oatmeal (use less if you want it thicker, use more if you like it thinner). Microwave on high for 2 minutes. Stir in splenda, pumpkin, cinnamon, ginger, and vanilla and enjoy warm!

Homemade Protein Bars

No cooking necessary! I saw this recipe a while back in Oxygen.. it's quick to make, delicious to eat and easy to transport. Try doubling or even tripling the recipe to make a bunch for the week.

•  2 cups rolled oats or quick oats (uncooked)
• 2 heaping scoops Chocolate protein powder
• 2 tbsp Flax Seed Meal (ground flax)
• 1/4 cup nut butter, 1/4 cup
•  1 tsp Vanilla extract
• 1/2 cup unsweetened cranberries (optional)
• 1/2 cup water
• Splenda or Stevia to taste

Spray an 8 inch square pan with non-stick spray. In bowl, mix together nut butter, water and vanilla. Add remaining ingredients. Spread into pan and freeze for an hour or refrigerate overnight, until squares can be cut. Wrap individually.
Makes 9.

For the Love of Grapefruit!

My client Adrienne introduced me to this great new recipe from Foodnetwork.com for grapefruit and roasted beet salad. We were discussing grapefruit and all its awesome qualities! Grapefruit includes health benefits such as:

• Inhibits a special enzyme in the intestines that's responsible for the natural breakdown and absorption of many medications.
• Eating grapefruit daily seems to alleviate rheumatoid arthritis, lupus, and other inflammatory disorders symptoms.
• Extremely rich in vitamin C and potassium. 
• Natural source of soluble dietary fiber.
• Low in calories. Although it's not proven, it's been said that grapefruit can actually serve as a fat burner!

Until now, I've only had a half of a grapefruit in the morning with my eggs (or on the go when I travel). This grapefruit beet salad is the perfect way to mix it up! It's a great, zesty salad recipe that brings something different to your table. Grapefruit is one of the only fruits that I eat when I'm in training season, so this salad was a welcome change. Pairing it up with the anti-oxidant loaded beet is a recipe for a super healthy dish!

Grapefruit and Roasted Beet Salad

Ingredients:

• 6 small beets
• 1 medium ruby red grapefruit
• 2 ounces alfalfa sprouts, trimmed
• 1/3 cup extra-virgin olive oil
• 1 medium shallot, minced
• 3 pinches salt
• 10 grinds black pepper
• 1/4 cup red wine vinegar
• Thyme leaves from 10 delicate sprigs

Directions:

Preheat oven to 325 degrees F.

Wrap the beets individually in aluminum foil. Roast about 1 hour and 15 minutes or until fork tender. Remove beets from oven, unwrap and let cool 5 minutes before peeling. Slice the beets into eighths.

Remove the peel of the grapefruit with a sharp knife, cutting all the way down to the grapefruit flesh. Then cut the individual grapefruit segments out from their skin. Place the grapefruit segments in a bowl. Take the inner grapefruit remains and squeeze whatever juice you can out of it over the top of the grapefruit segments in the bowl.

Make the dressing by mixing together all the dressing ingredients along with all the juice that you can strain from the bowl of grapefruit.

Make a little heap of alfalfa in the middle of the plate. Scatter the cut beets around the plate. Pinch off pieces of the grapefruit segments and scatter them around the plate. Drizzle generously with dressing, top with a couple more grinds black pepper and serve.

Tonights Menu... Fresh and Easy!

I'm back from Washington DC! I took in the sites, spent time with my husband and of course... went to a lot of fabulous restaurants. Now that we're home, nothing sounds better now than a light, fresh meal for dinner. A meal that's light in fare, low in sodium and maybe even something that will help push this extra water out of my system (always have water retention when I've been flying a lot... ugh). This is what's on my menu:

Fresh Shrimp Ceviche

• 1 lb small cooked and peeled shrimp
• 1/2 cup fresh lemon juice
• 1/2 cup fresh lime juice
• 1 diced cucumber
• 1 small diced red onion
• 1/2 cup chopped cilantro
• 1 serrano chile (chopped with seeds removed)
• 1 ripe avocado (peeled with seed removed and cut into chunks)
• 1/2 tsp sea salt (optional)

Place shrimp in glass bowl and mix in lemon and lime juice. Cover and refrigerate for about 1/2 hr. Mix in chopped red onion, serrano chile, cucumber and avocado. Serve as appetizer using endive lettuce instead of crackers.

 

Simple Scallops:

• 2 T Olive Oil
• 1 T garlic powder
• 1/2 t salt
• 8 large scallops

Add olive oil, garlic powder and salt to frying pan over medium heat. Saute scallops in pan until done. About 3 minutes on each side or until opaque in color.
(I start with partially frozen scallops and that helps add more moisture to the pan). 8 scallops serves two people.

Steamed Asparagus with Vinaigrette

 

• 1 big bundle of young asparagus with ends chopped off
• Paul Newman's Light Vinaigrette
• Optional** shredded parmesan cheese

Put the asparagus spears into a colander over a large pan of fast-boiling water, place some tinfoil or a lid on top and allow them to steam until tender but still holding their shape. This should take 5 to 6 minutes but will depend on the size of your asparagus. Try them as you go.

Divide the asparagus between two plates, drizzle lightly with vinaigrette and sprinkle with a little parmesan cheese.

Serve with the scallops and enjoy!