WEEKEND........MAKE IT!

GET BACK IN GEAR!!!!!

I've been struggling with getting back in the grove since summer is almost half way over and finding some way to get it back in gear.  Like a lot of you, I have been REALLY hard on myself.  Clothes don't fit quite the same and just tired due to the lack of exercise.......
UNTIL

I get my new SHAPE Magazine and Jillian has an article in there about traveling and not totally blowing it during travel/vacation.  So, I am reading along and then I read it!!!!!!

" #10- Get back in gear.  If you do bring a few unwanted pounds home, don't beat yourself up.  The best thing you can do for your body and your mind is to resume your regular routine immediately, scheduling a workout for the day after you return. "You just had a great time of vacation." says Jillian.  "Now you need to get your butt back in gear and move it. Full throttle!"

BOOM BABY!!!!!  Get Back In Gear!!!!!

Game On,
Coach Pam

Summer Events

Well, summer events are coming to an end.  So ready for that!!!!  It has been SO busy!!!!!  GREAT TIMES!!!!!  Disney World!!!  VBS!!!!!  Trip to NC to see family and friends!!!!  It was just awesome!!!!!

It's time to figure out a schedule and get it together!!!! 
Time to get back at the exercise!
Time to get back to the eating right!
Time to get a routine!
Time to set a goal! 
It's exciting!
I am so ready!!

How about you?  Still have things to do?  Things to accomplish this summer?  Hope you are ready!!!!  Hang on!!!!  It's gonna be AWESOME!!!!!!


Game On,
Coach Pam

Monday Motivation

 

Coach Pam

Tasty Tuesday

Quinoa crusted shrimp

 Per serving (approx. 10 shrimp, varies depending on size): 202 calories, 4g fat (1g saturated), 1g fiber, 28g protein

 Impress your guests with this amazing appetizer that’s low in fat and high in flavor. Use colored quinoa (red, white, black, or a combo) to add a bright, festive finger food to any party.
 Ingredients:
 ½ cup flour
 1 tsp salt
 ¼ tsp freshly ground black pepper
 ½ tsp ground cumin
 ½ tsp paprika
 ¾ tsp garlic powder
 ½ tsp onion powder
 2 eggs, beaten

 1 cup raw quinoa

 1 lb medium shrimp, peeled and de-veined

 olive or vegetable oil, for frying

  Directions:

Set up 3 bowls and a baking sheet with a rack on top. In the first bowl, thoroughly mix together the flour with the salt and all of the ground spices. The second bowl will have the beaten eggs, and the third bowl, the quinoa. For each shrimp, holding by the tail dip them in the flour mixture, eggs, and then quinoa - shaking off excess at each stage. Place on the rack on the baking sheet and set in the fridge while heating the oil. In a heavy-bottomed pot, heat 2 to 3 inches of oil over medium high heat. Fry shrimp for 3 minutes and transfer to another rack on a baking sheet. Immediately season with a bit of salt while they are hot out of the oil. Serve warm.

  Makes about 4 servings

ENJOY,
Coach Pam

 

Recipe provided by Chef Aliya LeeKong

http://www.shape.com/

Monday Motivation

Coach Pam

Mass Cooking.......

So, I thought I would give you an idea of what my grill could look like when I am doing Mass Cooking.  Understanding that my husband is the "Meat-Man".  He loves his meat and I am on the other end of rather have veggies ANY DAY!!!! 

I hadn't done the Mass Cooking in a while but we have a super busy week and thought this would be a good time to get started. 

Grilling-
Turkey Ham Steaks (Upper Rack)
Grilled BBQ Seasoned Chicken
Grilled Balsamic Vinegar Dressing Marinated Chicken
2 Pork Sausages
3 ears of grilled corn

Large container of Roasted veggies in the fridge.  (Great as a side, topped on a baked potato, in an omelet )

In the Kitchen-
Boiled Eggs in the fridge
Slaw made
Strawberries and Blueberries
Hummus
Carrots prepped
Bell Peppers prepped
Ingredients for salad anytime
Greek Yogurt

This is what it looks like.  It's easy and it sure does make your week a lot easier.  Give it a try!!!!  You Will Not Be Sorry!!!!!  Need some help?  E-mail me!!!!!  transformationcoachpam2013@gmail.com


Happy Cooking!!!!

Coach Pam

Update On "Mass Cooking"

3 years ago (I can't believe it's been that long) I wrote a post about "Mass Cooking".  This was something that my friend Ashley and I came up with.  It was AWESOME!!!!!  I started working 3rd shift at the hospital and believe me, it was a lifesaver!!!!  We would have been at the drive thru window A LOT!!!!! 

I'm now apart of "Group" on Facebook and other "pages" on Facebook and everyone is talking about meal prep on a particular day of the week.  Now there are so many options.  There is so much information about nutrition and exercise!!!  It is just amazing. 

I wanted to bring this back to the front page so to speak.  There are things that are very different since writing the first post.  We have moved to Mississippi and things are very different here.  There is not a Whole Foods or Earth Fare just down the street so it requires a lot of planning on my part. 

This is a list of some of the things that I will plan during my week. Things that are always in the fridge.  It's go to and easy.  So if you will go to this page called Mass Cooking, you will get the idea.  I am working as a Substitute Teacher and therefore, I am out of school for the summer but still enjoy doing this because I can do all kinds of stuff during the day and don't have to worry about dinner. 

Some things that you will find in my fridge/pantry.....
Greek Yogurt
Vanilla Yogurt
Carrots
Onions
Peppers
Broccoli
Seasonal Vegetables
Boiled Eggs
Plenty of fish (Salmon or Tilapia)
Chicken
Pork (for the hubby)
Seasonal fruit
Blueberries
Strawberries
Banana's
Whole Wheat Couscous
Whole Wheat Pasta
Brown Rice
Oatmeal
Multitude of Protein Bars
Fiber Rich Cereal
Eggs

Well, you get the picture.  It's fabulous!!!!!!  What are some of the things that you prepare ahead of time or keep in your fridge/pantry for the "Go-To"?  Hope this gives you some ideas. 

Game On,
Coach Pam

Tasty Tuesday

 Vegan chocolate protein bars

 Per serving (1 bar): 184 calories, 5.4g fat (3g saturated), 29g carbohydrates, 37mg sodium, 113mg potassium, 3g fiber, 7.3g protein

 Skip the store-bought, processed protein bars and make your own with quinoa for a yummy, potassium- and protein-packed snack. One bar delivers all the energy you need to fuel your busy afternoon and your workouts.

 Ingredients:
 ¾ cup dry quinoa (or about 2 cups cooked)
½ cup dates, pitted
3 tbsp agave nectar
2 tbsp vegetable oil
2 tbsp ground flaxseed
 ½ tsp almond extract
¼ tsp salt
 ½ cup protein powder (use your favorite brand, Frazier likes an unsweetened hemp version)
½ cup whole-wheat flour
 ¼ cup shredded coconut
¼ cup vegan chocolate chips
Directions:

 Preheat oven to 350 degrees F. Spray an 8×8 baking dish lightly with baking spray. Rinse the dry quinoa in cold water, then let sit in a bowl of water for 10 minutes. In the meantime, bring 1 cup of water to boil. Drain the quinoa and add to the boiling water. Cover, and reduce heat to simmer for about 12 minutes. Let cool enough to handle. In the bowl of a food processor, combine the cooked quinoa, dates, agave nectar, vegetable oil, flaxseed, almond extract, and salt. Process until relatively smooth (the quinoa is so small it stays slightly lumpy). In a small bowl, stir together the protein powder, flour, and stir-ins. Fold this dry mixture into wet mixture with a spatula. The dough is very thick, like cookie dough, so use the spatula to press into prepared pan evenly. Bake for about 22-25 minutes, until firm. Let cool, then slice into a dozen bars. Store in an airtight container for up to a week, or freeze for up to 3 months.

Makes 12 servings
Recipe provided by Matt Frazier, The No-Meat Athlete

http://www.shape.com/

 

ENJOY,

Coach Pam

Monday Motivation

Coach Pam