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Tuesday, 24 May 2011
Protein Packed Meals.
Protein-Packed Meals.
Cream of Tomato Soup with Cubed Chicken and Wild Rice
This is a delicious, protein-packed twist on the classic tomato soup. Fast and easy to prepare and so warming and comforting.
Preparation time: 20 minutes
Cooking time: 1 hour
Ingredients: 3 cups of chicken stock 3 cups of water 1 cup long grain wild rice 10 plum tomatoes (pureed in your food processor or blender) 4 skinless, boneless breasts of chicken (with excess fat removed), cubed 1/2 cup fresh basil Fat-free sour cream
Directions:
In a large, heavy pot, combine chicken stock, water, rice, pureed tomatoes, and cubed chicken (uncooked).
Bring to a boil over medium-high heat and reduce heat to a simmer.
Cook on low heat for one hour.
Before serving, dollop with sour cream and top with fresh basil.
Chicken and Black Bean Wraps
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients: 4 large skinless, boneless breasts of chicken (remove all excess fat), grilled and chopped 1/4 cup red onion (peeled and chopped fine) 1 15-oz can black beans (rinsed and drained) 2 jalapeno peppers (remove seeds and sliced thin) 1 6-oz can yellow corn (drained) Romaine lettuce (cleaned and shredded) 1 cup fat-free sour cream 1/4 cup fat-free ranch dressing 2 Tbs low-sodium taco seasoning 6 large whole-wheat wraps or soft whole-wheat tortillas
Directions:
Preheat grill to medium-high heat and cook chicken until golden brown and juices run clear when pierced with a fork.
Or
Prepare in oven at 350 degrees for 20 to 25 minutes until golden brown. Chop into small cubes.
Combine chicken, onion, beans, peppers, corn, and lettuce in a medium size bowl and set aside.
In a small bowl, combine sour cream, ranch dressing, and taco seasoning. Pour mixture into the bowl of chicken and mix until all is coated well with the dressing.
Fill wraps and roll like burritos and serve immediately.
Turkey Chili
Preparation time: 20 minutes
Cooking time: 1 hour
Ingredients: 2 Tbs light olive oil 2 cups onion (peeled and chopped) 1 medium red bell pepper (seeded and chopped) 5 cloves garlic (peeled and minced) 2 lbs lean ground turkey 3 cups chicken broth 1 1/2 Tbs chili powder 1 tsp cayenne 1/2 tsp ground cinnamon 1/2 tsp fresh ground pepper 2 tsp coarse salt Fat-free sour cream 2 green onions (cleaned and chopped)
Directions:
In a large heavy pot, combine onion, pepper, and garlic with 1 Tbsp olive oil over med-high heat. Cook, stirring occasionally, until medium brown and onion is transparent.
At the same time, in a large skillet, brown ground turkey over medium-high heat.
When turkey is browned, add to the onion mixture (once it's fully cooked). Add broth, chili powder, cayenne, cinnamon, salt, and pepper.
Bring to a boil. Reduce heat to low and cook for 1 hour.
Serve warm and topped with fat-free sour cream and chopped green onion.
Chicken and White Bean Chile
Preparation time: 20 minutes
Cooking time Crock-pot: 3 to 4 hours
Ingredients: 2 lbs skinless, boneless breasts of chicken (with all excess fat removed), cubed 2 cups chicken stock 2 cups water 1 cup white onion (peeled and diced) 3 jalapenos (seeded and diced) 1 Tbs light olive oil 2 Tbs chili powder 1/2 tsp oregano 1/4 tsp cayenne pepper 1 16-oz can white (northern) beans Fat-free sour cream Fat-free cheddar cheese 1 jalapeno (seeded and chopped fine) 2 green onions (cleaned and chopped)
Directions:
Pour 1 Tbs light olive oil into a large, heavy skillet. Add chicken. Cook over med-high heat until golden brown.
In a large Crockpot, add all ingredients and cook on high for three to four hours or until desired consistency.
Serve warm, topped with fat-free sour cream, green onion, jalapenos, and fat-free cheddar cheese.
Lemon-Pesto Chicken
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients: 4 skinless, boneless breasts of chicken (remove all excess fat) 3 Tbs pesto sauce (your favorite brand or homemade if you have it) 3 large fresh lemons (juiced and seeds removed) 1 tsp lemon zest 1/8 tsp both course salt and fresh ground pepper
Directions:
Preheat oven to 350 degrees. Butterfly your chicken.
In a large bowl, combine pesto, lemon, zest, salt, and pepper. Add chicken and coat well.
In a 9 x 11 baking dish, bake chicken at 350 degrees for 20 to 25 minutes or until the juices of the meat run clear.
Serve with rice and steamed or roasted veggies.
Chicken Macaroni
Preparation time: 10 minutes
Cooking time: 1 hour
Ingredients: 2 skinless, boneless breasts of chicken (all excess fat removed), chopped 3 cups chicken stock 3 cups water 1 can garbanzo beans (aka, chick peas) 2 cups whole-wheat macaroni noodles 1 small can tomato paste 1 lb baby spinach
Directions:
In a large, heavy pot, combine chicken, stock, water, and garbanzo beans. Bring to a rapid boil over medium-high heat for five minutes. Reduce to medium-low heat.
Cook over medium-low heat for 20 minutes.
Add macaroni noodles and tomato paste. Cook until macaroni is tender when pierced with a fork (about 15 minutes).
Add spinach and cook for three more minutes.
Serve warm.
Kidney Health & Nutrition.
Article on Kidney health published on JamCore Training.
http://www.jamcoretraining.com/content/good-nutrition-kidneys
http://www.jamcoretraining.com/content/good-nutrition-kidneys
Wednesday, 4 May 2011
Interview with Patty Wilson.
Meet Patty Wilson
Posted April 24th, 2011 by Jamo Nezzar
By Keith Cormican
YEAR BORN: It’s a secret!
STARSIGN: Pisces
FAVOURITE ATHLETE: I love many… don’t have just one. My list could go on…
FAVOURITE QUOTES: “It’s not about being perfect, it is about being persistent and always striving to become the best that you can be”.
SPONSORS: Optimum Nutrition and American Body Building
WEBSITE: http://www.pattywilsonfitness.com/
To watch Who is Patty Wilson in action click here
Do you come from a big sporting family?
Not at all. I grew up in a small town and was never good at sports. I was kind of a loner growing up
You’re a personal trainer/cycling instructor, figure & bikini competitor & fitness model.
What aspect of your career do you enjoy the most?
I enjoy the success of my clients and students that take my classes achieving a goal. I get satisfaction knowing that I touch the lives of people around me and encourage and motivate them to strive to live a healthier lifestyle.
I believe there was a time when you were overweight.
Can you tell us a little more about that time, & what inspired you to begin working out?
I grew up in a small town and I really knew nothing about working out, eating healthy, etc. I was chubby and was teased a lot growing up because of it. At one point I weighed 140 lbs in 8th grade. As I entered into high school, I started to lose weight the unhealthy way, I hardly ate and when I would I would make myself throw up. My mom suspected it but I always played dumb and told her no. I got down to 110 pounds by my senior year. I then went away to college and of course learn how to party! When I went home for summer my freshman year, someone made a comment to me that was hurtful. At that point I swore I would lose the weight… this was the beginning. I went back to college my sophomore year started working out at the local recreation center and the rest is history.
I’m big into nutrition. Can you tell us what your typical daily diet looks like?
On off season a typically day looks something like this.
Meal 1 – 4 egg whites, 2 ounces turkey, bell peppers
Meal 2 – protein shake, 1 serving fat (almonds, coconut oil, or cashews)
Meal 3 – 4 oz chicken, salad, balsamic, ½c brown rice
Meal 4 – 4 oz chicken, 1 ounce almonds, apple
Meal 5 – protein shake
Meal 6 – 6 oz salmon, veggies, 3 oz sweet potato
And do you ever cheat on your diet? If so, what’s your favourite food?
Yes… but not often. When I do, I love nut butters, nuts, avocados, and of course COOKIES!
You’ve worked with Jamo in the past with “MyFittribe”. What do you like most about working with him?
He is so damn motivational and so knowledgeable and FUN! I would move down here just to learn from him. He inspires me to do more with my career and believe in myself.
You’re in great shape. What motivates you to continue to train so hard?
Being healthy, inspiring others to be healthy and take care of themselves! If I can turn one person on a day to something healthy, then I am inspired to do more. The fact that I am in shape also inspires me. It took me a long time to get here and I couldn’t imagine being any other way. For someone to be with me or around me, they need to understand my lifestyle and accept it because this is me and I will never change.
What is your short term goal?
Earning my NPC Pro card in Figure
2011 has already been a full & productive year for you. What’s next in line for Patty Wilson?
Honestly, I want to do so much, it is hard to just name one. I would love to grow my online training business, create workout videos and also turn my love to cook and bake into something.
Thank you Patty for your time & sharing your story with me & Jamcore Training.
Thanks Keith & thanks again to Jamo.
To get in contact with Patty.
http://www.PattyWilsonfitness.com/
Login or register to post comments
ShareThis
Other Articles
Meet Patty Wilson
Posted April 24th, 2011 by Jamo Nezzar
By Keith Cormican YEAR BORN: It’s a secret! STARSIGN: Pisces FAVOURITE ATHLETE: I love many… don’t have just one.
Login or register to post comments | Read More » ShareThis
Snacking after dinner is a bad habit
Posted April 24th, 2011 by Jamo Nezzar
By Bonnie Pfiester Have you ever heard the diet tip, “don’t eat after 7:00pm”? If you think of food as fuel for your body, eating before bed makes little sense.
Login or register to post comments | Read More » ShareThis
Protein-Packed Meals.
Posted April 10th, 2011 by Jamo Nezzar
Cream of Tomato Soup with Cubed Chicken and Wild Rice This is a delicious, protein-packed twist on the classic tomato soup.
Login or register to post comments | Read More » ShareThis
Who is FRANCESCA HARTMAN?
Posted April 7th, 2011 by Jamo Nezzar
By Keith Cormican I would like to introduce to JamCore Training an incredible woman who has accomplished so many things in her life and is an inspiration to so many people across the country.
Login or register to post comments | Read More » ShareThis
MORE ARTICLES »
Posted April 24th, 2011 by Jamo Nezzar
By Keith Cormican
YEAR BORN: It’s a secret!
STARSIGN: Pisces
FAVOURITE ATHLETE: I love many… don’t have just one. My list could go on…
FAVOURITE QUOTES: “It’s not about being perfect, it is about being persistent and always striving to become the best that you can be”.
SPONSORS: Optimum Nutrition and American Body Building
WEBSITE: http://www.pattywilsonfitness.com/
To watch Who is Patty Wilson in action click here
Do you come from a big sporting family?
Not at all. I grew up in a small town and was never good at sports. I was kind of a loner growing up
You’re a personal trainer/cycling instructor, figure & bikini competitor & fitness model.
What aspect of your career do you enjoy the most?
I enjoy the success of my clients and students that take my classes achieving a goal. I get satisfaction knowing that I touch the lives of people around me and encourage and motivate them to strive to live a healthier lifestyle.
I believe there was a time when you were overweight.
Can you tell us a little more about that time, & what inspired you to begin working out?
I grew up in a small town and I really knew nothing about working out, eating healthy, etc. I was chubby and was teased a lot growing up because of it. At one point I weighed 140 lbs in 8th grade. As I entered into high school, I started to lose weight the unhealthy way, I hardly ate and when I would I would make myself throw up. My mom suspected it but I always played dumb and told her no. I got down to 110 pounds by my senior year. I then went away to college and of course learn how to party! When I went home for summer my freshman year, someone made a comment to me that was hurtful. At that point I swore I would lose the weight… this was the beginning. I went back to college my sophomore year started working out at the local recreation center and the rest is history.
I’m big into nutrition. Can you tell us what your typical daily diet looks like?
On off season a typically day looks something like this.
Meal 1 – 4 egg whites, 2 ounces turkey, bell peppers
Meal 2 – protein shake, 1 serving fat (almonds, coconut oil, or cashews)
Meal 3 – 4 oz chicken, salad, balsamic, ½c brown rice
Meal 4 – 4 oz chicken, 1 ounce almonds, apple
Meal 5 – protein shake
Meal 6 – 6 oz salmon, veggies, 3 oz sweet potato
And do you ever cheat on your diet? If so, what’s your favourite food?
Yes… but not often. When I do, I love nut butters, nuts, avocados, and of course COOKIES!
You’ve worked with Jamo in the past with “MyFittribe”. What do you like most about working with him?
He is so damn motivational and so knowledgeable and FUN! I would move down here just to learn from him. He inspires me to do more with my career and believe in myself.
You’re in great shape. What motivates you to continue to train so hard?
Being healthy, inspiring others to be healthy and take care of themselves! If I can turn one person on a day to something healthy, then I am inspired to do more. The fact that I am in shape also inspires me. It took me a long time to get here and I couldn’t imagine being any other way. For someone to be with me or around me, they need to understand my lifestyle and accept it because this is me and I will never change.
What is your short term goal?
Earning my NPC Pro card in Figure
2011 has already been a full & productive year for you. What’s next in line for Patty Wilson?
Honestly, I want to do so much, it is hard to just name one. I would love to grow my online training business, create workout videos and also turn my love to cook and bake into something.
Thank you Patty for your time & sharing your story with me & Jamcore Training.
Thanks Keith & thanks again to Jamo.
To get in contact with Patty.
http://www.PattyWilsonfitness.com/
Login or register to post comments
ShareThis
Other Articles
Meet Patty Wilson
Posted April 24th, 2011 by Jamo Nezzar
By Keith Cormican YEAR BORN: It’s a secret! STARSIGN: Pisces FAVOURITE ATHLETE: I love many… don’t have just one.
Login or register to post comments | Read More » ShareThis
Snacking after dinner is a bad habit
Posted April 24th, 2011 by Jamo Nezzar
By Bonnie Pfiester Have you ever heard the diet tip, “don’t eat after 7:00pm”? If you think of food as fuel for your body, eating before bed makes little sense.
Login or register to post comments | Read More » ShareThis
Protein-Packed Meals.
Posted April 10th, 2011 by Jamo Nezzar
Cream of Tomato Soup with Cubed Chicken and Wild Rice This is a delicious, protein-packed twist on the classic tomato soup.
Login or register to post comments | Read More » ShareThis
Who is FRANCESCA HARTMAN?
Posted April 7th, 2011 by Jamo Nezzar
By Keith Cormican I would like to introduce to JamCore Training an incredible woman who has accomplished so many things in her life and is an inspiration to so many people across the country.
Login or register to post comments | Read More » ShareThis
MORE ARTICLES »
The Right Foods!
Don’t Under Estimate What You Put On Your Plate
Diet might be a word people don’t like to hear. But, the word diet doesn’t mean starvation or boring foods. A diet is anything you eat. It can be a healthy diet; lean meats and complex carbohydrates, or an unhealthy diet, fatty foods and sugars. Understanding what your body needs and what it does with what’s left over, is the starting point to making good decisions about what you put on your plate. Here are some simple steps and information to help you make good choices when it comes to your diet.
All foods basically break down to proteins, fats, and carbohydrates. Your body needs all of these to function properly. If you are not use to looking at the nutrition labels on the back of your food, and think it’s unnecessary that might be the first thing you’ll need to change. Finding out what you’re eating is the first habit that you should develop.
Next, a good rule to remember when choosing a meal or idea to eat would be proteins 40%, carbohydrates 40%, and fats 20% of your total caloric intake. What that means is if you are looking at a hamburger which has 300 calories and 50 calories from fat, just simply divide 50 into 300 and you get .16 or 16% fat. That means this hamburger is a good choice to eat, because it is under the 20% guide line.
When choosing sweets, remember sweets are high in sugars, and sugars are a carbohydrate. Usually items high in sugar do not have very much protein; therefore you will need to supplement protein with that meal. Protein’s slow down the process of breaking down carbohydrates in the digestive system. Carbohydrates get broken down to glycogen and stored in the form of glucose inside the muscle cells. If too much glycogen is in the blood stream and the body doesn’t have room to put it into the muscle cells, your blood sugar levels will raise and your body will then release insulin to convert glycogen to fatty acid. Then the body stores it into fat cells, and that is how you put on excess weight.
To manage this from happening, replace simple carbohydrates with complex ones. Such as, brown rice, oatmeal, or yams. Complex carbohydrates take longer to break down and therefore slowing the amount of glycogen into the blood stream.
If this sounds a little too much to take in, seeing a nutritionist is a step in the right direction. They have the knowledge and tools to help anyone enjoy their favorite foods and optimism their personal health. By making just a few changes to the way you look at what’s on your plate will result in a healthier and more enjoyable life.
Diet might be a word people don’t like to hear. But, the word diet doesn’t mean starvation or boring foods. A diet is anything you eat. It can be a healthy diet; lean meats and complex carbohydrates, or an unhealthy diet, fatty foods and sugars. Understanding what your body needs and what it does with what’s left over, is the starting point to making good decisions about what you put on your plate. Here are some simple steps and information to help you make good choices when it comes to your diet.
All foods basically break down to proteins, fats, and carbohydrates. Your body needs all of these to function properly. If you are not use to looking at the nutrition labels on the back of your food, and think it’s unnecessary that might be the first thing you’ll need to change. Finding out what you’re eating is the first habit that you should develop.
Next, a good rule to remember when choosing a meal or idea to eat would be proteins 40%, carbohydrates 40%, and fats 20% of your total caloric intake. What that means is if you are looking at a hamburger which has 300 calories and 50 calories from fat, just simply divide 50 into 300 and you get .16 or 16% fat. That means this hamburger is a good choice to eat, because it is under the 20% guide line.
When choosing sweets, remember sweets are high in sugars, and sugars are a carbohydrate. Usually items high in sugar do not have very much protein; therefore you will need to supplement protein with that meal. Protein’s slow down the process of breaking down carbohydrates in the digestive system. Carbohydrates get broken down to glycogen and stored in the form of glucose inside the muscle cells. If too much glycogen is in the blood stream and the body doesn’t have room to put it into the muscle cells, your blood sugar levels will raise and your body will then release insulin to convert glycogen to fatty acid. Then the body stores it into fat cells, and that is how you put on excess weight.
To manage this from happening, replace simple carbohydrates with complex ones. Such as, brown rice, oatmeal, or yams. Complex carbohydrates take longer to break down and therefore slowing the amount of glycogen into the blood stream.
If this sounds a little too much to take in, seeing a nutritionist is a step in the right direction. They have the knowledge and tools to help anyone enjoy their favorite foods and optimism their personal health. By making just a few changes to the way you look at what’s on your plate will result in a healthier and more enjoyable life.
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