Wednesday, August 10, 2011

DONT KNOW WHAT TO DO WITH ALL THOSE EGG WHITES?

1.       Egg white oats: Mix egg whites with oatmeal, Walden Farms maple syrup and cinnamon-this is my favorite!! YUM
2.       Egg white pita: Put cooked egg whites in a whole-wheat pita pocket. Add 1 ounce low fat cheese, 1/3 c. black beans and shredded chicken breast
3.       Low carb Chinese: Saute stir fry vegetables with ½ TBS oive oil until tender. Add cooked egg whites and cook for a minute. Remove from plate and add ½ TBS low sodium soy sauce
4.       Protein ice cream: Blend 4 egg whites, ½ scoop protein of your choice and 1 TBS Walden Farms syrup. Place in bowl and freeze for 1-2 hours--this stuff saves my life!
5.       High protein cottage cheese: Add egg whites to ½ c. low fat cottage cheese-- toss in ½ c. blueberries
6.       Egg white taco: Place egg whites on corn tortilla, add an ounce of low fat shredded cheese and salsa. Add lean ground turkey for more protein
7.       Sweet Potato Fries: Peel sweet potato and cut into strips. Fill a zip lock back with egg white, paprika and a little cinnamon. Place potatoes in back and shake well until all are covered. Place on aluminum foil and bake on 425 for 30 minutes--flipping every 10 minutes. Done!
8.       Protein pancakes: Blend ½ c. rolled oats, ½ scoop protein of your choice, 4 egg whites and cinnamon, and a splash of unsweetened almond milk. Spray pan with PAM, pour mixture onto pan and cook! Makes 2 pancakes
9.       Sweet Potato cakes: Blend ¼ sweet potato, ½ scoop protein powder and 3 egg whites. Spray PAM on saucepan, poor mixture and cook. Makes 2 small cakes. Add some extra sassiness by adding 1 TBS fat free cream cheese and 1 TBS Walden Farms syrup on top.
10.   Egg white omelet: Self explanatory

Wednesday, August 3, 2011

Cinnabun Rolled Oats

                                      OK IT'S NOT THIS, BUT TASTES JUST AS GOOD! :)
Give this oatmeal a try! I threw it together this morning--it was so DELICIOUS!

1/2 c. rolled oats
1 c. water
5 egg whites
TBS. fat free cream cheese
TBS. cinnamon
A few sprinkes of butter buds
2 TBS Walden Farms Maple Syrup

Put rolled oats, egg whites and water in a microwavable bowl--microwave on high for 2 minutes, take out and stir, microwave for 2 more minutes. Mix in fat free cream cheese, cinnamon, butter buds and syrup--stir and enjoy!

You can also make protein pancakes instead--blend the rolled oats, egg whites and cinnamon (eliminate the water--instead add a splash of almond milk or fat free milk). Poor mixture onto pan and cook like a pancake. Put cream cheeese, butter buds and maple syrup on top--yummy!

277 calories
28 g. carbohydrates
3 g. fat
22 g. protein

Tuesday, August 2, 2011

Embrace Your Strength


I used to be one of the “cardio bunnies” who assumed that a strict cardio regimen would give me the lean, toned physique I wanted to have. I honestly can’t tell you how wrong I was! As soon as I started lifting heavy, fat began to shed and my lean muscles began to show. I love pumping some big iron, and will never turn back to my old ways…EVER.
I think it’s important for me to let women know how important it is to cut back on the cardio equipment. Women have definitely shied away from strength training due to the misconception that it’s a “guys sport,” and only creates a bulky figure. Women are missing the opportunity to explore their full physical strength because of this. Even if only a few women read this, I’m hoping to change misguided approaches to a more beneficial approach to achieving fitness goals.
At this point, I know what you may be thinking—why do men get big muscles when they lift heavy weights and women don’t? Well, as women build power and strength, muscle size minimally increases. This is due to our lack of testosterone—the average woman has 1/10th of the level of testosterone as a man. Unfortunately gals, men got lucky here….the higher testosterone levels result in greater muscle development, and for women, higher estrogen levels create a higher percentage of body fat usually in the butt, hips and thighsL.  
BUT, THERE IS LUCK FOR US, TOO! As we strength train, we increase our lean body mass, increase tone and definition, improve coordination and balance, reduce fat, increase metabolic rate, increase bone and joint health, and become more SELF-CONFIDENT!  Although strength training is an important element in achieving your full fitness potential, incorporating a fair amount of cardio along with a nutrition plan will ensure success! Make sure you’re eating a CLEAN diet filled with fruit, vegetables, lean meat, healthy fat and complex carbohydrates.
Although it’s going to be difficult to reshape misconceptions that have been prevalent in our society for so long, I’m going to continue RE-defining what’s beautiful in our culture—It’s beautiful to be strong, healthy and confident.  Let’s put “skinny fat” on the backburner and become strong, empowered women! Hopefully if we keep spreading the word and practice what we preach, our future generations will follow.
Below is workout routine. Feel free to download it!
http://www.cutandjacked.com/workout-download-fitness-model-Ashley-Jordan-Katz

Also, check out my Facebook fitness page along with my fiancĂ©’s page—we provide healthy tips and tricks to keep you motivated and moving forward! Rock on!https://www.facebook.com/AshleyKatzFit