Use a spoon to remove your eggs
I eat a lot of eggs. A lot. And, I mean the entire egg. I usually eat six a day, but if I eat more I cut back on some of the yolks.
However, I bake my eggs. It's simple, and tasty when right of the stove. They're okay cold, too. However, even if they are just "okay" cold, they pack easily and I can take them to work. They also do well when traveling for bodybuilding shows.
I started doing this because I don't have time in the morning to cook fresh eggs before work. Instead, I cook a dozen at a time in a medium muffin sized pan, and place them in the refrigerator after they've cooled for storing.
How to make baked eggs
Preheat the oven on 375*. Preheat a medium muffin size tin in the oven, also. When hot, remove the muffin tin and spray it with a non-stick spray.
Crack open an egg, and drop into a compartment. Fill all the compartments. Pop the yolks. If you don't pop the yolks they'll cook just the same as a hard boiled egg.
Bake the eggs for 15 to 20 minutes until the eggs are baked to your taste. I like my eggs cooked all the way through so mine cook for nearly 20 minutes.
Make your own egg muffins
These eggs are perfect to make your own "Egg McMuffins." Granted, McDonalds is making a healthier version of the Egg McMuffin, but for anyone who has an aversion to McDonalds this is the easiest way to make your own.
Just add a 1/4 slice of cheese to each egg, as well as one serving of Canadian bacon. Add cheese to the eggs while they're still in the muffin tin so they melt. If you don't like Canadian bacon, use steak, bacon or a sausage patty. *** Choose wisely.
Place your eggs, meat and cheese onto a toasted English muffin for an awesome breakfast sandwich.
Macronutrients based on www.myfitnesspal.com
1 Egglands Best
3 Canadian Bacon
1/4 slice Kraft Sliced Cheese
Thomas's English Muffin
Although I don't eat many grains due to food allergies I love roasted tomatoes over quinoa. The sweet, tangy flavor of the tomatoes are brought out from roasting, and works great as a side dish even without quinoa.
Normally I make this dish with grape tomatoes, but these are beefsteak tomatoes from Costco. The measurements are not exact since I go by taste. Please remember, these measurements are enough for a family, or for someone who doesn't mind eating left overs.
Ingredients for Roasted Tomatoes
- Container of grape tomatoes (Costco), or 4 to 5 large tomatoes sliced
- One small zucchini sliced thin or chopped for color
- Red onion chopped (depends on how much onion you like)
- Fresh garlic to taste
- Black pepper
- Dried or fresh Italian herbs
- One tablespoon olive oil
Roasted Tomato Instructions
Set the oven on 400*, and pour contents onto a large baking pan sprayed with non-stick cooking spray. Let the tomatoes roast for 20 to 30 minutes or until brown. Grape tomatoes will burst when close to done.
Serve over quinoa, or pasta.
This can easily be processed/pureed into a tomato sauce. It's also great topped with feta cheese.
Finished product with grape tomatoes.
MacroNutrients from Fitday.com
15 Cloves garlic
1 Baby Squash
1 Tbsp Olive Oil
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Cereal is the tasty food found in almost any household, and every major grocery chain. It lines the shelves from top to bottom, and in some stores, it covers shelving for an entire side of an aisle.
It's main selling point is that it's quick, easy and healthy- or so the box and manufacturers say. Yes, it's true that cereal is quick and easy, but is it really healthy? Particularly when eaten in large quantities?
If you look at cereal for health benefits such getting your daily dose of healthy grains, you may be getting what you want; however, when it comes to portion size; cereal can sabotage any nutrition plan.
How is that?
There are tons of easy no-bake chocolate protein cookies, but they all add extras that I don't want to add to my cookies. Instead I do a super easy chocolate that is great for days when I need extra carbohydrates.
There is no cooking involved what-so-ever. There are only five ingredients, and a very tasty treat to add to a bland diet. Several other no-bake chocolate protein cookie recipes call for coconut chips or vanilla extract, but I want an easy, fast recipe.
Ingredients for no-bake chocolate Protein cookies: 6 to 8 cookies
Bananas - Raw, 1 medium (7" to 7-7/8" long)
Quaker rolled Oats 1.5 cups
Honey, 3 T
ON Ch. Performance Whey 1.5 scoops
Hot water 1/3 cup
Instructions: prep time five minutes
Pour oats into a mixing bowl. Mix until semi-moist. Crumble banana into mixture then mash/mix with fork. The oats will begin to stick. Add honey, and protein powder. Pour hot water in a little at a time until reaching your preferred consistency.
Depending on water, the cookies will be moist, or nearly gooey.
Spoon one cookie into Saran wrap, and form the cookie. Tie off Saran wrap and refrigerate. When it's time for a snack; take it along or eat it then.
Baked Alternative and Ingredient additions
After to speaking to a member at my gym about no-bake chocolate protein cookies he wanted to see what they would be like baked; so I did it.
***Baking instructions: Bake on 375* for eight to 10 minutes depending on size.
I like them both ways, and baking them is good if the consistency is too moist. Almond butter, peanut butter or crushed nuts are also a great addition if you don't have a nut allergy.
Please remember the macros listed are for the entire batch of cookies, and not for a single cookie. These numbers were found on www.myfitnesspal.com
Soda has a bad reputation for its sugar content and sabotaging your diet, but there are other drinks that contain nearly as much sugar in each serving as an 8 oz. glass of soda. Commonly, these are drunk with disregard to sugar content. However, sodas are not the only drinks that deserve the reputation for being a diet saboteur. Some of your favorite drinks from smoothies to cocktails are sabotaging your diet one drink at a time.
Grapefruit has been a weight loss aid for decades. It is a popular fruit, but grew more popular when its weight loss properties were exemplified. Grapefruit's fresh, citrus flavor grew to new heights with the Grapefruit Diet, also known as the Hollywood diet, created by Kelly D. Brownell, PhD., in the 1930's.
The premise of the diet is to eat half a grapefruit before every meal to help burn more fat. It combines a low-calorie diet, between 800 to 1000 calories a day, with higher protein and low carbohydrates.
With this contest prep, I changed my entire nutrition program, and feel great for it. I always eat higher amounts of food, but this time I changed my macronutrient ratios. I am eating higher carbohydrates, less fats, and moderate protein.
However, this morning I was having a problem deciding what to eat so I decided to eat my oats dry. No milk, water, coffee; nothing. Just plain.
It's not the first time I've done this, but instead I decided to throw in things that I had on hand to make a quick stove-top granola. I still ate it dry, but it was so much tastier.
Quick stove top granola ingredients
- 1/2 cup oats
- 1/2 oz. salted almonds (this is what I had)
- 1 teaspoon flax seeds
- 2 oz. Fuji apples chopped
According to www.myfitnesspal.com the macro total for this serving is:
- Calories: 267
- Carbohydrates: 39
- Fat: 12
- Protein: 9
- Fiber: 8
How to make quick stove top granola
Heat your skillet on low to medium heat, and spray with Pam. Add oats. and toast until brown. Then add almonds, flax seeds and apples. Sprinkle Splenda, and cinnamon to taste.
Raisins, pears, dried cranberries or blueberries also make a great addition, or drizzle honey over your granola. Add your preference of liquid if you don't want to eat it dry. Remember different foods change the macronutrient totals.
*** The photo to the left is not my granola. I was hungry and ate it before I could get a picture.
It's obvious from my photos and other websites that I am a bodybuilder. I compete in the figure division, which is softer than female bodybuilding and physique, but harder and more muscular than bikini.
Over the past few years, I haven't been able to eat broccoli or cauliflower. The sight of them make me feel a bit queasy. In it's place I eat more asparagus, but I prefer it peeled.
Day lilies- Wikimedia Commons
I was raised by the children of farmers, and my parents and grandmothers taught me well. They often said to never throw away anything you can eat, and you'd be surprised at what you can eat. Most of us throw certain parts of garden plants in the compost or even in the garbage, but not all cultures are so wasteful. In some countries, the parts we discard are delicacies. Just like Native Americans and long-ago farmers used every part of an animal, there are quite a few parts of vegetable plants, usually discarded, that are very much edible.
Read more Eating Squash Leaves and Other Useful Plant Bits
I found a photo on Facebook the other day that I found really interesting. It was a list of items with twelve organic fruits and vegetables you should buy, and fifteen foods that you don't need to buy organic.