Foods I eat

Chicken with Portabella Mushrooms,Tomato and Spinach

September 4, 2013
Chicken Recipe

Ingredients

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1 4-ounce boneless, skinless chicken breast
2 teaspoons olive oil
small red onion, thinly sliced
6 ounces of chopped portabella mushroom caps
1 clove garlic, chopped
1 medium tomato, diced or 2 cups grape
4-6 cup fresh spinach

 

2013-09-01 17.36.24  Directions

Heat oven to 400° F.
Pat the chicken dry with paper towels. Season the chicken with salt and pepper.
Heat the oil in a medium ovenproof skillet over medium-high heat. Cook the chicken until browned, 2 to 3 minutes per side. Transfer to a plate.

 

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Add the onions and mushrooms to the skillet and cook, stirring occasionally, for 5 minutes.

 

 

 

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Add the garlic, tomato, spinach, and some salt and pepper. Cook for 2 minutes.

 

 

 

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Return the chicken to the skillet and transfer to the oven. Roast until the chicken is cooked through, 8 to 10 minutes.

 

This is a SUPER easy meal!! ready in less than 30 min!!! I usually have to double this recipe for my family!! ENJOY!!!

Foods I eat

Stuffed Peppers!!!!!

July 15, 2013
Stuffed Peppers Recipe

My amazing sister dropped this dinner off at our house and it immediately became a favorite! She originally saw a version of this on line and then made it healthier!!! Thanks to her  I get to share this with you! Enjoy!!

Stuffed Peppers Recipe

Easy + Healthy Stuffed Peppers!!
 
I tend to vary this recipe and use up leftovers!! Any meats and veggies work!!
Ingredients
  • Peppers
  • Mushrooms
  • Onions
  • Chopped garlic,
  • Lean cut of steak
  • Provolone Cheese!!
Instructions
  1. Preheat oven to 400 degrees
  2. Clean peppers, cut off tops and remove innards and place in pan
  3. Over medium heat toss onions, mushrooms,garlic, thinly slices steak and salt and pepper to taste.(I also chop tops of peppers)
  4. Fill peppers with meat mixture
  5. Top with a slice of provolone cheese. (I use extra thin provolone slices by Sargento)
  6. Bake for 20 minutes until cheese is golden brown
  7. Serve and enjoy!!!!

Foods I eat, Lifestyle

Cheating…..how I stayed on track!

June 15, 2013
How to stay on track foods, what I eat

I know life is crazy sometimes or all the time if you are me!!! Your day gets away from you and you find yourself making bad food choices, eating out of starvation and convince. The other thing that happens is you find yourself staring face to face with one of your biggest temptation foods!!! Here is what I did, it kept me on track and made what I was going to eat perfectly clear. I went and got myself a nice size lunch box. I tried a few before I found the one I like. It should be one you can take with you every where you go (the one pictured is the one I use the most but I also used a small square cooler depending on what I was packing). Every night before I went to bed I packed my cooler. I packed it with ALL my food for the next day. I prepared and packed my breakfast, lunch, dinner and three snacks. This way I went into to each day totally prepared. I never had to make a food quick food choice. The only rule I had was:: DO NOT eat anything unless it comes from the box!! I never fell into temptation or was caught off guard. I NEVER once went over my calorie budget doing it this way. I budgeted 1,200 calories a day. Breakfast lunch and dinner ranged from 200-300 calories and snacks were 100-200 calories.

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My typical day::

6 AM Breakfast 300 calories

9 AM snack 150 calories

12 PM Lunch 300 calories

3 PM snack 150 calories

5 PM Dinner 200 calories

7 PM snack 100 calories

 

About Lisa, Fitness, Lifestyle

I Workout!

May 28, 2013
biggest looser contestant lisa working out

Many have been asking about my workout plan!! Where do I start? Before I went to the Biggest Loser Ranch, I HAD NEVER BEEN IN A GYM BEFORE day one!! EVER! I was sure that others contestants would be in the same boat I was since we are all big folks after all. So I did not worry much about it. I was not prepared at all for what was about to unfold….. And boy did it unfold fast. You see I was anticipating a gym tour and detailed direction of each machine before we began . Was I wrong, with in a short time of being on the Ranch there I was so very quickly in the Gym and up on a treadmill with Jillian Michaels pushing me through the hardest 20 minutes of my life to date. I remember vividly people falling off, throwing up and Jackson going down. He is passed out behind me. Then I hear Jillian yelling out numbers, bump it up to 5, incline 3! I just look at Joe and say “This thing INCLINES?” in that moment I knew I was in TROUBLE!!!! It was in that moment that I knew all I could do was the best I could do. I told myself “Lisa, you are not going to be perfect or even good at doing any of this so all you can do is the best you can”. I believe the reason I had never been in a gym before this is I was afraid of making a fool of myself, So I went and did it on national TV! What I hope I showed america is if you do the best you can every time, Every time you will get better and better!! That NEVER looks foolish!!!

On the ranch a typical workout plan for the day consisted of 4-6 hours of working out 6 days a week depending on the day, challenges, weigh ins and so forth!! I got up and swam in the pool most mornings. I swam laps for about 90 minutes. In the afternoon we got to spend time with trainers. Time with trainers always varied from hiking,time on the various machines, weight training, pool training, and my personal favorite time in Dolvett’s dungeon. this time with trainers was about 3 hours on average. Then we would work out in the gym again in the evening usually a cardio party in the gym!!!!

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I went home week 5. I had lost 37 pounds. I felt great but I still weighed 209 pounds. Now I have to go work out in my home town gym, surrounded by fit people!! I was intimidated at first. I quickly got over that reminding myself all I can do is the best I can! I knew I would have to keep up a pretty demanding schedule if I was going to keep up with the other contestants on the ranch, so that is exactly what I did. I knew I was going to have to get in 4 hour of working out in 6 days a week. I also went right back to work full time when I got home. So my only option was 90 minute workout before work. 120 minute workout right after work, and if I could sneak back to the gym for a night time bonus class. I also tried to just keep moving at work, being sure to power walk on my lunch break! I broke this up with many different types of workouts!! I also worked with a couple personal trainers. I was at 3 different gyms. I am all about classes!! If I was not with a personal trainer, I was in a class or working out with a friend. I know being with others a got a better work out. I am a huge fan of classes!!! Every Sunday I would sit down with the gym class schedules and my note book and I would plan out my entire week. I treated my workout schedule like a job. It had to be pretty serious to change that.

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Each gym that I worked out in had its own benefits:: The YMCA was super family friendly, easy to go there with my kiddos and they had the pool. At Riverfront:: a local gym I was hooked up with an amazing trainer Kay Jort. I worked with her 3 time a week. She guided me through my nutrition and helped craft my eating plan. I also got into many top quality classes there with there professional staff. I also worked out at a smaller in home gym called Victory 4 You. There I worked with Eric Tosrud one on one once or twice a week. I also got to work out in his small group fitness classes! These are amazing a combination of personal training and healthy class competition!! Eric is a highly motivational and a great accountability buddy!

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So 4-6 hours a day is not going to be how everyone does it…… You need to come up with YOUR plan. I think any plan you are willing to commit to and give all you can to is going to work!!

What to do::

1. Get started don’t worry about looking foolish,or out of place. You will be amazed how quickly you improve once you start going!! If you can’t afford a gym membership:: it is the perfect time to start walking/jogging/running!!! hit the trails they are FREE!!!

2. If you can get a personal trainer. If that is not in your budget get into a small fitness class. OR get a friend to commit to workout with you & PUSH EACH OTHER!!

3. find a accountability partner or group!! a place to check in with on how the journey is going!

4. find classes you love with fun people. I love spinning, cardio kickboxing, TRX, small group “boot camps” and I keep trying more!!

5. get stuff to do at home like running, playing with the kids, get some DVDs(I LOVE INSANITY), do some yard work!

Now that finale is over what do I do? I still schedule out my workouts for the week. I still treat them with great importance. Now I am working out at least 90 minutes 5-6 days a week. At the moment I am doing INSANITY DVDs M-W-F with a beach body challenge group. I go to the gym T-TH for 30 minutes weight training with personal trainer, 30 minutes hard on stair master or very inclined treadmill(pride-rock) and finish my time with cardio kickboxing. Saturday and Sunday we get a active family event like a fun run, 5K, a good hike at the state park, yard work or something new!! I am sure this too will change. I think by changing it up if keeps it fun and exciting!!!

I just did the best I could with what I had and what I had keeps getting better and better!! People are always asking when does it get easier:: NEVER, if its easy you are not pushing yourself hard enough!!!

JUST REMEMBER:: You can NEVER out workout a poor diet!!!


lisa rambo working out

Foods I eat

Get Lean…Add Protein!

May 15, 2013
Get Lean, Add Protein

Lean proteins will do wonders for you  in so many ways. First, adding these lean proteins to your diet tricks your brain (the appestat), making you feel less hungry.  Because it takes your body longer to digest protein than it does to digest fat or refined carbohydrates, protein causes a gradual rise in your blood sugar, which in turn causes a lower rise in insulin levels and then satisfies your hunger. I believe a key to controlling cravings or temptations is not letting yourself feel desperate or hungry. This is why I always make sure I have a protein source every time I eat. Set yourself up for success!

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ADDING LEAN HEALTHY PROTEIN TO YOUR DIET IS EASY!!!!
Here are some my good choices!

  • Fish We eat lots of fish!! All Kinds!!!
  • Skinless Poultry
  • Venison
  • Low Fat Greek Yogurt
  • Low fat cheeses
  • Egg Whites!! Lots of them!!
  • Vegetable Proteins!! Yes veggies have protein,some more than others!!!
  • Nuts
  • Beans
  • Vegan Protein Shakes

Get Lean, Add Protein

When you are on a lower calorie budget, you will need more protein for energy and muscle recovery. The omega 3 in the fish is great for cell maintenance!! Make sure you are having a small amount of protein every time you eat to give you body what it needs and keep your metabolism going. Make your body work for you.  Eating protein every 2-3 hours will keep you satisfied and keep you from being hungry……in turn you are stronger when temptation hits!!  And you know those temptations are everywhere so PLEASE be ready and set yourself to win!! You can do it!! If you are looking for some snack ideas be sure to check out my previous post on my top ten snacks to keep me going all of them have have a healthy protein source!

Foods I eat

Fresh Tomato Salsa

May 10, 2013
Fresh Salsa Recipe

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This recipe we make weekly! We eat at least 3 jars a week. We put it on and in everything!! Goes on our eggs, in our salads, on tacos, put it over fish and bake it, and on chips occasionally!

Fresh Tomato Salsa
(makes 3 quart jars)

18-20 Roma tomatoes
3-4 Green peppers
6-8 Sweet orange/yellow peppers
8-10 Green onions
2 Tablespoons Chopped Garlic
1/2 cup chopped cilantro
1 teaspoon of salt
Black pepper
Jalapeños are optional for flavor/spice

Wash and chop all veggies. We use a Vidalia chop wizard (my favorite kitchen gadget). Make sure you use the entire green onion there is lots of great flavor in greens. Add Garlic, cilantro, salt and pepper. Mix it up good. This is best if you let it sit a night before you eat it!!! Enjoy!! It’s that simple!!!