//
archives

Archive for

Crunchy French Toast

CRUNCHY FRENSH TOAST

crunch-french-toast

crunch-french-toast

Ingredients

 

Directions
  1. In a large bowl, whisk the egg whites, milk and vanilla. Soak the bread in the mixture.
  2. While the bread is soaking, place cereal in a sealed plastic bag and crush with a rolling pin. Add sliced almonds and shake the bag to mix. Pour into a shallow pan.
  3. Carefully remove the bread slices from the egg mixture and coat with the cereal crumbs on both sides. Place the coated slices on a pre-sprayed baking sheet and bake each side for 10 minutes, or until lightly browned.
  4. Top with cinnamon and sugar-free syrup.
NUTRITION FACTS
Serving Size (2 slices)
Amount per serving
Total Calories 315
Fat 7 g
Carb 43 g
Protein 20 g

 

Advertisements

Blueberry Lemon Pancakes

LEMON BLUEBERRY PANCAKES

Lemeon blueberry pancake

Lemon blueberry pancake

 

Ingredients

 

  • 1/3 cup Oat Bran
  • 1/2 cup Blueberries
  • 5 Egg Whites
  • 1/2 tsp Baking Soda
  • 1 Tbsp Sugar-Free Lemon Jello Mix or Lemon Drink Mix
  • 2 tsp grated Lemon Peel
  • Sugar-Free Syrup
  • Greek Yogurt, for garnish
Directions
  1. In a large bowl, combine all ingredients. Mix together and whisk until smooth.
  2. Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
  3. Serve with sugar-free syrup.
NUTRITION FACTS
Serving Size (1)
Amount per serving
Total Calories 222
Fat 2 g
Carb 25 g
Protein 25 g

 

Who can develop speed ? All can develop speed.

Have you seen the trend in the past 30 years in athletes? We have people accusing each other of PED’S because running-imagethey run faster , are stronger and just a better athlete. There is a reason athletes move better compared to 30 years ago. The education on developing better athletes is better  now compared to thirty years ago.

“You can’t control what the other athlete is going to do; you can’t control anything except for your competition and how you execute the race or how you execute the task.” – Michael Johnson 200 meter world record holder

How do we develop a faster athlete.

Developing a better athlete takes time and an understanding how the body moves as well as the sport being played.There are two areas in running we need to focus on when increasing a better athlete which is the stride length of the athlete and the stride frequency of the athlete. One of these two areas will have to be focused dependent on the needs of the athlete. Stride frequency is looked at with the number of strides taken within a given period or the distance covered by the athlete.Stride length at maximum speed is generally 2.3 to 2.5 times what the athletes length is.

Understanding Mechanics for Improvement

To increase speed there is a small checklist we can start with. remember each athlete has different needs so there is no cookie cutter for every person. The first thing each athlete needs is a resistance training program and this should be the foundation of any training program. Once we have established the foundation we need to see how each athlete moves.

Knowing how each athlete moves we can then find what their deficient and strengths are. To improve the stride length and stride frequency comes from increasing the mechanics of each athlete. What needs to be looked at is their elbow , and hand position  in relation of generating enough force without out reducing force. The legs need to be looked at the ankle complex the knee and the hip. These three joints need to be in an ideal position to be able to produce enough force to move faster.

Mechanics of the arm

With the arm we have to at the shoulder be able to have the ability to move forward and backwards with the elbow bent at 90 degrees. The hands have to be relaxed while running. When running the hands need to move forward at about the level of the athletes nose.The arm has to move forward and backwards never side to side. Moving side to side reduces the amount of force while running.

Mechanics of the Leg

The ankle complex needs to be in an in a dorsiflexion toes up position  except when the foot hits the ground. When the balls of the foot hit the ground the entire weight of the athlete needs to be on the foot. If you can stop the image of the athlete when they strike the ground it should be a straight line from the foot to the top of the athletes head. While the other leg is being raised to a 90 degree angle.These are some simple steps that need to be incorporated in being a faster runner.

Watch out for this

When focusing on these two areas we need to understand that are stride length and stride frequency interrelate with one and another. The result of overcompensation one over another can lead to bad mechanics. trying to increase stride length can lead to overstriding which will lead to a negative effect. With overstriding decreases the stride frequency so while developing speed we aren’t counterproductive.

Becoming the faster athlete

Once you are having good mechanics with a good resistance training program we can start to look at specific drills to increase more power in the athlete, with either better stride frequency or length.When more power is being produce by the athlete we will be faster. If you have any questions let me know by leaving comments or by following my blog. For more information on gaining more speed you can take my course on developing speed, agility and quickness.

https://www.udemy.com/how-to-develop-speed-agility-and-quickness

Spicey Turkey Meatballs

SPICY TURKEY MEATBALLS

SPICY TURKEY MEATBALLS

Ingredients
  • 1.5 pounds ground turkey
  • 1 large egg
  • 2 large egg whites
  • 3/4 cup oats
  • 2 Tbsp. minced jalapeño pepper
  • 1/2 tsp. chili pepper
  • 1/4 cup salsa
  • 1/2 finely diced green bell pepper
  • 1/2 finely diced red bell pepper
Directions
  1. Preheat oven to 450 degrees F.
  2. Using your hands, combine all ingredients together in a large bowl.
  3. Form mixture into medium-sized meatballs.
  4. Set meatballs in a baking dish.
  5. Place dish in oven and cook for 12-15 minutes, or until golden brown.
  6. Top with added salsa.

Nutrition Facts

Amount per meatball
Calories 121
Total Fat1.7 g
Total Carb7.2 g
Protein19 g

Protein Brownies

Chocolate-Protein-Brownies

Chocolate-Protein-Brownies

Ingredients
  • 1 can (420 g) Libby’s Canned Pumpkin Puree
  • 2 heaping Tbsp Almond or Peanut Butter
  • 3/4 cup Cocoa Powder
  • 7-8 Medjool Dates*
  • 1/2 cup Pea Protein Powder
  • 1/2 cup Liquid Egg Whites
  • 1/2 cup Almond Milk
  • 1 handful Walnuts (around 38g)
  • 1/2 bar Dark Chocolate
Directions
  1. Blend all ingredients together, except for the walnuts and chocolate.
  2. Once mixed, add the walnuts into the batter. Mix them in with a spoon, and transfer your batter to a baking pan.
  3. Bake at 340 F (around 170 C) for about 35-40 minutes or until an inserted knife comes out relatively clean. Be careful not to over-bake the brownies—you want them gooey in the center. Feel free to take them out while they’re still slightly moist in the center.
  4. As soon as you remove them from the oven, “massage” your chocolate on top of them. It’s an easy way to add a dark chocolate layer to brownies and cakes because the chocolate melts on impact.
  5. Let the brownies set before you devour them.

*If you’d like to make your brownies lower in carbs, substitute some or all of the dates for your sweetener of choice. Just know that these brownies won’t be as gooey as they would with the dates.

NUTRITION FACTS
Serving Size: 1 Brownie
Recipe Yields: 16
Amount per serving
Calories 101
Total Fat4g
Total Carbs13g (4g fiber)
Protein7g

 

cinnamon-swirl-protein-bread

cinnamon-swirl-protein-bread

cinnamon-swirl-protein-bread

Nutrition Facts:

Makes 16 squares

1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein

Ingredients:

 

  • 1/3 cup Ideal (Xylitol)
  • 2 tsp cinnamon
  • 1 1/2 cups oat flour + 2 scoops vanilla whey protein
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze)
  • 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

 

Directions:

 

  1. Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.
  1. In small bowl combine: (set aside)
  • 1/3 cup Ideal (Xylitol)
  • 2 tsp cinnamon

  1. In a large bowl combine: (whisk together)
  • 1 1/2 cups oat flour + 2 scoops vanilla whey protein
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw

  1. In a medium bowl combine: (whisk together & add to lrg bowl)
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze)
  • 1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

  1. Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).
  2. Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.
  3. .Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.
%d bloggers like this: