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Foods I eat

Foods I eat

Southwest Chicken and Beans

May 3, 2013
SOUTHWEST CHICKEN AND BEANS

I do have an amazingly easy recipe for you! This southwest chicken and beans is made weekly at the Rambo house!! I typically make this on a night I plan on being a little later at the gym. I love that dinner is just about done when I walk in the door!! My husband and kids have even declared this a new FAVORITE!!! WIN-WIN in my book!!!

Okay so there are a few reasons why I love this dish…

1. You can literally throw it all in a crock pot in the morning (in less than 5 minutes).

2. It’s healthy! And easy!!!

3. You can freeze the leftovers. Just place the chicken in a freezer zip lock bag and pull it out when you need a quick meal.

Slow-Cooked Southwest Chicken and beans

Ingredients::
2 cans black beans, rinsed and drained
1 can diced tomatoes, undrained
1 can mild green chillies
2-3 pounds boneless skinless chicken breast
1 container of fresh salsa
4 Table spoons of taco seasoning

Directions::
In a 2- or 3-qt. slow cooker, combine the beans, tomatoes, chillies, chicken, salsa, and seasonings. Cover and cook on low for 6-8 hours. Just before serving, Remove Chicken,Shred with two forks. I then spoon out beans and tomatoes. Serve with brown rice, all the taco fixings or I enjoy mine over mixed greens!…. And lots of Hot sauce!!!!

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Family, Foods I eat, Lifestyle

My NEW food rules!!

April 30, 2013
My new food rules!

Before biggest loser I had 3 food rules:

1.What make a good thing better:: Add bacon!

2.What makes a good thing better:: Add cheese!!

3.What make a good thing better:: Deep Fry it!!

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My  15 new food rules after Biggest Loser:

These are the rules I followed to lose 108 Pounds!! I never broke one rule or had a single cheat! With discipline you can do it to and get amazing results!! I have been told that 80 percent is diet, 10 percent exercise, and 10 percent genetics! I believe it, you can totally win this battle by controlling what you put in your mouth! I feel so good about life and the physical changes I have made, and the way it has positively effected my family. I can’t begin to tell you how amazing it feels to feed them right! I want you to feel it too!!!! To know the true  joy of it like I do!! Decide to eat healthy! Come along with me and truly live your life for the first time! I am so glad it did! You will never regret it!! Start making powerful eating choices right now, do what you can, follow the rules you can RIGHT NOW, then add more as you can!

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1. Eat 5 or 6 small meals everyday. 150-350 calories at a time! Never exceeding your calorie budget for the day!

2. Eat every 2 to 3 hours.

3. Food Pair:: Always eat a lean protein and a complex carb at every meal.

4. Drink your water!! 3-4 liters a day! I only drink water, hot tea and black coffee.

5. Never skip a meal, especially breakfast.

6. Carry a cooler loaded with your food for the day. Never get stuck! NO EXCUSES!!! (I will post about My Box soon!!)

7. Avoid ALL over processed, refined foods…especially white flour and sugar!

8. Eat healthy fats! you need fat! No saturated or trans fats.

9. NO alcohol….it is sugar!

10. Just STAY AWAY from calorie packed foods that have no nutritional value! Do NOT even open the door!! DON’T EVEN TASTE!!!!!!

11. Eat lots and LOTS of vegetables and fruits!

12. ALWAYS measure your portion sizes! don’t guess, you only cheat yourself!

13. If you put it in your mouth track it! I am all about the calorie counting!! Food Journal. I use my FitnessPal.

14. Eat  breads and Starches at beginning of the day, NONE after lunch!

15. NEVER ever eat after 7:30 pm!! Close down the kitchen….if it becomes a battle, JUST GO TO BED!!

 

Clean out you kitchen!! Make your home a safe place with ONLY healthy food choices. You will be amazed at the effect it will have on your entire family!! We are feeling stronger than ever! Join us……You will be glad you did!!!

20130430-214101.jpgTop Picture was taken in July just a month before I went to the Biggest Loser Ranch. The bottom Picture was taken the day after Finale!!What a difference 6 months make!!

Foods I eat

Lisa’s go to Breakfast ideas…..all under 300 calories!!

April 25, 2013
LISA’S GO TO BREAKFAST IDEAS…..ALL UNDER 300 CALORIES!!

One on my biggest mistakes was NEVER eating breakfast. I just did not have the time or the energy. I also thought I was saving myself the calories by not eating them, since I was never hungry in the morning any way. I was wrong! I have heard that people that never eat breakfast usually make up for it sometime during the day, AND THEN SOME in my case!!! By the time lunch came around I was a hungry girl ready to over eat… if I had not found a snack of some sweet treat and some coffee earlier in the day. You see skipping breakfast lowers your blood sugar, which brings on those cravings for high-carb, high-calorie-sugar foods. It is by far the best to get up and get that metabolism working for you with a healthy breakfast. The best thing you can do for you and your diet is to eat 4-5 small meals throughout the day to keep your blood sugar on an even keel. This will also keep you from getting ravenous and ready to devour anything in site!!! Eating will also speed up your metabolism…..yep you have to eat to lose weight!!!

Here are some of my favorite breakfasts::

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1. Egg White Scramble::140 calories:: 4 egg whites, 1 cup Spinach, 1/2 cup mushrooms, 1/2 peppers, 4 Tablespoons fresh Pico de gallo

2. Go Lean Crunch::220 calories:: 1 cup Go Lean Crunch, 1 cup of unsweetened vanilla almond milk

3. Breakfast Parfait::290 calories:: 1 cup of non-fat plain Greek yogurt, 1/2 cup of fresh fruit, 1/4 granola

4. Arbonne Vegan Protein shake::190 calories:: 2 scoops of either chocolate or vanilla, 1 cup almond milk

5. Sweet Bread::240 calories:: 2 slices toasted Ezekiel 4:9 cinnamon Raisin Bread,     2 Tablespoons of cream cheese

6. Refrigerator Oatmeal::210 calories:: 1/2 cup old fashion oats, 1/2 cup frozen berries, 1/2 cup Unsweetened vanilla almond milk. All put in a jar or bowl the night before. In AM its ready!! You can warm or eat cool!!

7. A&B Toast::220 calories:: 1 slice of Ezekiel bread, 1 Tablespoon Almond butter, 1/2 banana

8. Cheese &Fruit::180 calories:: 1/2 cup cottage cheese, 1/2 cup fresh Pineapple

9. Apples&Almond Butter::290 calories:: 1 small sliced green apple dipped in 2 Tablespoons of Almond butter

THIS IS MY FAVORITE!!!!!!!

10. Egg Sandwich::230 calories:: 1 slice toasted Ezekiel Bread, 1 Egg fried in non stick pan(no oil), 1 slice of reduced fat cheddar cheese, 1 slice of turkey bacon

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Studies show that people who eat a healthy breakfast everyday are the most successful dieters. A nutritious breakfast causes your body to burn fat more efficiently and starts your day off perfectly.

Enjoy!! Have a great day!!!

 



 

Foods I eat

How to make oven roasted broccoli

April 22, 2013
HOW TO MAKE OVEN ROASTED BROCCOLI

This has become a new favorite at our house and it is soooooo easy!

We eat it as a side for dinner mostly, but we have been known to roast a pan, throw it back in the bowl and eat it as a snack like popcorn!! So good and it can become addicting!! This way of making brocolli has turned known broccoli haters into BROCCOLI LOVERS!! Enjoy and proceed with caution!!!!!

  1. Preheat oven to 400 degrees
  2. wash and cut broccoli (we fill a big bowl!)
  3. Toss is a bowl (a big one) with 4-5 tablespoons of olive oil
  4. Spread out on baking sheet
  5. Top with a bit of Sea Salt (about a teaspoon)
  6. Roast for 20-25 min (shaking pan after about 10 min) or until browned a bit and at desired tenderness
  7. ENJOY!!!! YUMMY!!!!

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You can roast almost any veggie like this! We roast peppers, Brussel sprouts, carrots, greenbeans, sweet potatoes, mushrooms, asparagus, And so many more!!!

You can also add in lots of stuff like fresh garlic, lemon, red pepper flakes, hot sauce or various spices your family likes!!

I never thought I would say this but we have a hard time keeping broccoli in our house!!!!

 

Foods I eat, Lifestyle

Lisa’s top 10 Go To Snacks!!!

April 21, 2013
LISA’S TOP 10 GO TO SNACKS!!!

I have found lots of new snacks that I love!! I know if I want to stay of track having them ready and available is key!! Here is a quick list of my top ten favorite snacks::

image10. 140 calories:: 1 ounce Turkey Jerkey and a pear

9. 210 calories:: 1 cup low-fat cottage cheese with chopped tomatoes,garlic and basil

8. 170 calories:: a hard boiled egg and cucumber & tomato salad

7. 180 calories:: slice of toasted Ezekiel bread with 1 tablespoon of almond butter

6. 190 calories:: Arbonne Vegan protein shake…Chocolate or vanilla (made with almond milk)

5. 200 calories:: 1 cup plain Greek yogurt and 1 cup of fresh berries

4. 200 calories:: 1/4 cup Plum Amazins and 1/8 cup chopped walnuts

3. 150 calories:: 3 tablespoons of hummus with red pepper and celery sticks

2. 120 calories:: 2 light  Rye Wasa crackers with a wedge of laughing cow cheese

1. 165 calories:: 1 small green apple and 15 almonds (yes count your almonds)

The best way to be prepared is to weigh, measure or count out portions of nuts, dried fruits, Jerkey, and crackers,  bag them up right when you get home from the store. This makes it easy to grab and go! It also keeps you from just grabbing a couple and not counting, and it holds you accountable to portion size.

Foods I eat, Lifestyle

Calorie Counter???……I AM.

April 21, 2013

There is nothing magic about losing weight. There is no spiny skinny morph machine on the Biggest Loser ranch. The only way to lose weight is to take in fewer calories than you burn. That is exactly what we did.

count caloriesKnowledge is key. I remember in the casting process being asked in an interview to guess how many calories I consumed in a day. I had NO CLUE!!  I could not even guess. Then I was asked how many calories I thought I should be eating….Did not know that either!! So sitting down with the nutritionist was an eye opening experience for me. It was brought to my attention I was mindlessly consuming upwards of 4,000 PLUS calories a day!! That is crazy….and I honestly did not think I was eating terrible. I have learned so much. The very first things we learned were pretty basic. Eat a Healthy, Balanced diet FULL of natural nutritious foods, eat within your calorie budget, and hit your calorie burn.

What is healthy balanced nutritious food? Start with what you know. Starting with what you know, get that in check then you can start to reach out, explore and ask questions to build on it.  We all know fresh veggies and fruits are good for us, EAT MORE OF THEM!!  We all know lean proteins are good, eat them! We know we need Some good fats and we need to limit our grains (not cut them out). Likewise we know Sugar is not good, junk food is not good, and daily fast food, processed food and “treats” are not good. STAY AWAY FROM THOSE!! The Kitchen on the ranch was always kept full of a variety of top quality foods. The trainers were available to give us advice on how and what to eat. We all ate different to satisfy each of our own needs and tastes. That is why you won’t see and magic biggest loser diet. They taught us each to figure out what works for us.

How many calories should I eat? Good question! The answer is not the same for everyone. Each cast member was given their own calorie budget. There is a complicated process to figuring it out; or you can use one of  many reliable websites that have calorie need calculators where all you need to do is enter in your gender, age, height, current weight and activity level. I recommend using one of these calculators. If you want a quick estimate I read people generally need a daily caloric range between 7-10 calories per pound, with a minimum of 1,200 calories a day.

I believe I had one of the smallest calorie budgets. While in weight loss mode I ate 1,000-1,200 calories a day. With some coaching from Dolvett I ate 5 times a day to get and keep my metabolism going. I now never skip breakfast, and eat as “clean” as possible avoiding processed food and fillers!! I had 3 meals that were between 250-300 calories. I had 2 snacks that were between 150-200. Each time I ate my goal was to have a good carbohydrate and a protein source. Now that I am in maintenance, those meals have gotten a little bigger but are a lot of the same foods. I am eating between 1,300-1,700 a day. I will be a calorie counter for life. I will also be doing a weekly weight for life in to keep me on track!! I recommend keeping a food journal to keep track of everything that goes in your mouth.  I never realized how many “Just bites” of  HUNDREDS of calories I was consuming. It all adds up and effects everything.  You cant fix what you don’t know, not counting it only cheats you!!  While on the show I did not have one cheat, not a bite, lick or taste of anything!!! I read every label,  I used MyFitnessPal app and linked it to my BodyMedia. This helps me know exactly where I am, both in watching my calorie deficit while in weight loss mode and now keeping the numbers in balance. BodyMedia has been highly beneficial on my journey!

The bottom line for me was:: I had no idea the amount of calories I was consuming or how many calories things were, or how hard you had to work to burn calories!!!! Now I know, and it has totally changed how I look at food.  I believe you can win it in the kitchen. You see, you can lose weight just by eating right,but, You cannot out work a poor diet!

So this was the plan for losing weight:: reduce my calorie intake and greatly increase my activity level!! These first simple lessons have made me aware that this is not a fad DIET but instead a way of taking care of my body and what it needs. Being always mindful of what I am eating works to lose weight, maintain ideal weight, enjoy good health and physical fitness for a lifetime!  It may sound simple, just count calories. It is, and you can start today! It is as easy as looking as labels, portion sizes and keeping track!! Just do it!! KNOWLEDGE IS POWER!! The power to change!!