Plant Protein Sources

Protein is a truly important aspect of every diet. It keeps you full and helps build muscles. Protein is found in bone, muscle, hair, skin, and virtually every body part and tissue. Adults are encouraged to get 10%-35% of their day’s calories from protein. That is about 46 grams for women and about 56 grams for men. Plant protein is often overlooked and underrated in diets. Below are some great options for incorporating plant proteins to your diet.

Green Peas – One cup has almost 9 grams of proteins.

Lentils – High in fat and low in fiber and one cup of cooked lentils has 18 grams of protein. Try it in soups…..yum!

Broccoli – Your mom was right, eat your broccoli. It contains beta carotene, zinc, and selenium, which helps strengthen the immune system. One cup of cooked broccoli has about 6-7 grams of protein

Quinoa – Great on salads, soups, or as an oatmeal. One cup has nine grams of complete protein.

Hemp seeds – Rich in fatty acids including omega-3s. A 1 ounce serving has about 10 grams of protein.

Don’t forget to eat a protein at every meal!

Priscilla

Client Spotlight: Becca

I love to highlight the hard work and dedication of my clients. Becca started training with me in May of 2012 and is still going strong. She comes ready to work out and is always asking me to turn up the music! Becca’s upbeat and fun personality is what makes my job so enjoyable. In March of 2014, Becca decided to really dial in her diet and lost additional inches and pounds. I’m so happy that Becca has made exercise a habit and has achieved many of her goals. Way to go Becca!

Before Pictures

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Name: Becca Boyd

Age: 30

When did you start working with Priscilla?: May 2012

Initial Weigh:168 lbs.

Current Weight: 147 lbs.

Mesurements December 2012:

  • Waist 34.5 inches
  • Hips: 43 inches
  • Thighs: Right – 23 inches, Left – 23 inches
  • Biceps: Right- 12 inches, Left – 12 inches

Measurements July 2014

  • Waist: 31 inches
  • Hips: 40 inches
  • Thighs: Right – 20.5 inches, Left – 20.5 inches
  • Biceps: Right – 11.5 inches, Left – 11.5 inches

 

Initial Goals: lose weight, tone, get stronger

Accomplishments?: I’m much stronger and have lost 20 pounds. I have more energy and feel so much better all day instead of having highs and lows of exhaustion, moodiness and feeling lethargic. My major carb cravings have gone away which is huge for me!

Why do you think you have achieved your goals?: I finally listened to Priscilla when she kept telling me to change my diet and I lost additional weight and inches within the past 2 months while still continuing my current training with her.

What are your new goals?: Add more days of exercise into the week. Stay healthy and lose 10 more pounds

What do you love about working out with Priscilla?: She’s fun and positive and keeps changing up the exercises we do!

Advice to other who are looking to begin an exercise program?: Try it for a month and see what you think. It’s not your average “boot camp” class!

Favorite healthy Snack or Meal?: 1/2 banana with almond butter

 

After Photos

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To start a training program today e-mail Priscilla at wellnesswithpriscilla@gmail.com!

Change it UP!

Have you been eating the same thing week after week? Try mixing up your diet with these secrets and achieve your weight loss goals. 

Variety

Our palates are designed for variety. We are more satisfied with a variety of textures, colors, and tastes. When you eat the same thing week after week it makes us more likely to splurge on things just for the sake of change. Eating the same thing makes us less likely to obtain complete nutritional value received from a variety of foods. Food should supply us with a variety of vitamins, minerals, fiber, and antioxidants.

Try New Places

It’s summer and now is the best time to shop local farmer’s markets. Find vegetables and fruits that are in season and fresh. If you find a food you don’t normally eat try them. Even buying spices from local ethnic markets can take grilled chicken from boring to spicy and exciting. Experiment with new foods and flavors!

Try a Class

Find a friend and take a class! Cooking classes are becoming more and more popular. Whole Foods Annapolis and Anne Arundel Community College each have a selection of healthy cooking classes. 

https://www.wholefoodsmarket.com/events?store=7758

http://www.aacc.edu/noncredit/file/NoncreditScheduleSummer.pdf

Update the Classics

Eating the same thing can get boring if you always use the same ingredients. Trying new ingredients in meal staples can take your favorite foods to the next level. Use avocado instead of mayo, add mushrooms to your burger. Experiment!

Rediscover New Foods

  • Instead of peanut butter try almond butter
  • Instead of apples try kiwi
  • instead of spaghetti try spaghetti squash
  • instead of brown rice try black rice

Have a great week,

Priscilla

 

 

 

Watermelon and Tomato Salad

This salad is awesome! I love trying out new recipes and tested this one out on some friends over the weekend. It’s always refreshing to have a salad with out a leafy green. This would be perfect right on top of a fresh piece of grilled chicken or salmon. Make sure to use organic produce! Enjoy!

Ingredients

1. One orange Pepper – Chopped

2. Five small yellow tomatoes – Diced

3. One Large Cucumber – Peeled and diced

4. ¼ Watermelon

5. 1-2 Avacados (depending on how many people will be sharing)

6. Fresh chopped basil

7. One tablespoon olive oil

8. 1-2 tablespoons balsamic vinegar

9. Salt and pepper 

Dice and chop all ingredients above. Season to taste. Enjoy!

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Latest Obsession: BEETS!

I was looking for a way to spice up my salads and decided to try adding beets! I’m pretty much obsessed now. They are even yummy with scrambled eggs! They are packed with folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments—called betacyanins—that give beets their color have been proved to be potent cancer fighters in laboratory mice. The betalains in beets has been used in certain treatments of depression. It also contains tryptophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. As you can see beets have many awesome benefits!
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This is a yummy salad I made for dinner. Spinach, beets, roasted butternut squash, cucumber, and grilled chicken salad. YUM!

The best way to eat beets is fresh and raw, not from a jar. Heating beets actually decreases their antioxidant power so if you are roasting make sure to keep it under an hour. They are great for juicing too!

Don’t forget to eat your beets!

-Priscilla

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My favorite forms of cardio…and no it doesn’t involve a treadmill.

Yes, it’s true. I’m not a huge fan of long periods of cardio. You won’t see me sitting on a piece of equipment for 45 minutes. I get bored easily and I want my time spent in the gym to be spent in the best way possible. Strength training first followed by cardio.

1. HIIT – Based on where I am and what equipment I have available these exercises change. Speed and intensity are the most important factors. You should not be able to have a conversation while doing this. Use a timer and complete 30 seconds of work followed by 30 seconds of rest. Repeat circuit 4 times. This workout is body weight so no equipment needed. Twenty minutes and you are done!

1. Burpees
2. High Knees
3. Push-ups
4. Stair Climbs – you can use one step
5. Lunges or Lunge Jumps
Battling Ropes
Rope slams, alternating arms, circles, squats with alternating arms, and the list goes on. Work for 25-30 seconds and rest for 30 seconds.
Hill/Stair Workout
One of my favorite outdoor workouts for my boot campers and myself. Do as much as you can and push yourself.
I love training on hills and stairs and it’s FREE. Choose a hill that is steep or steps and try this workout as a finisher after your strength workout. If you are looking for increased intensity substitute a jump squat.
  • Squats – 25 reps round 1, 20 reps round 2, 15 reps round 3, 10 reps round 4
  • Sprint to the top of the hill/steps
  • Walk/jog back down

Good Luck!

Priscilla

Make this tonight!

I love cooking and trying out new recipes. I saw this recipe posted to the paleo recipe site PaleOMG. Eating healthy is all about being prepared and sometimes casseroles are so easy to throw together, pop in the oven, and eat. I’m always looking for new ways to use ingredients and this one caught my eye. I made a few changes based on what I had in my fridge and it was yummy and husband approved. Next time I will definitely be trying it with chorizo. Make sure to check out PaleOMG for lots of yummy recipes!

Follow this link to original website: http://paleomg.com/almost-5-ingredient-green-chile-chorizo-cauliflower-casserole/

Below is the recipe with the slight changes I made from the original recipe.

  • 1 pound ground beef
  • 1 yellow onion, diced
  • 8 ounces canned diced green chiles
  • 1 small head of cauliflower, cut into florets
  • 4 eggs, whisked
  • lots of salt and pepper

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 Instructions
  1. Preheat oven to 375 degrees
  2. Place a large pan over medium heat. Add ground beef and yellow onion to the pan and brown meat.
  3. Once meat is fully cooked through, add diced green chiles to the pan and mix well.

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  1. After everything is mixed, remove from heat and add to a large bowl.
  2. Using a food processor(I used a blender to make my cauliflower rice) with the shredding attachment, add cauliflower florets and puree until you get cauliflower rice. Place cauliflower rice in bowl.

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  1. Add garlic powder, whisked eggs to bowl along with lots of salt and pepper (more salt than pepper) and mix everything together. Remember that the cauliflower will want the flavor.
  2. Add mixture to a greased 9×13 glass baking dish and place in oven. Bake for 45 minutes. Let rest for 5 minutes before eatin’ up. Top with diced green onions, if you’d like!

ENJOY!

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5 Ingredient Meal!

I always tell people that eating healthy is not hard and it shouldn’t have to be. I came up with this super easy salad randomly one day. It has a lean protein, healthy fat, veggie, fruit, and a tasty vinaigrette. It will take you less than 10 minutes to throw together. Perfect for lunch or dinner!

Ingredients

1 apple- chopped into bite size pieces

1 handfull of chicken – I used Trader Joe’s Just Chicken pre-packaged in refrigerated section.

1/2 an avocado – diced

2-3 cups of green cabbage – I used Trader Joe’s already chopped and ready to use.

Cindy’s Kitchen Raspberry Nectar Vinaigrette – Found at Whole Foods. If you don’t have this try a gluten free, dairy free vinaigrette of your choice.

Directions

1. Chop apple. Slice avocado in half, discard center, and chop one half.

2. Place 2-3 cups of green cabbage in bowl. Add diced chicken, avocado, and apple.

3. Toss with vinaigrette. Keep it on the light side 3-4 tablespoons should be plenty.

4. ENJOY!

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Meet Laura! Client success story!

I met Laura at a bridal event at Annapolis Maritime Museum in 2012. In our first meeting we discussed her goals – losing weight, toning up, developing healthy eating habits, and sticking with an exercise routine. Laura was extremely dedicated to achieving her goals. She dialed in her diet, challenged herself with heavy weights, and showed up ready to work hard. Clients like Laura are reasons why I love my job. Check out Laura’s story!

Healthy Butternut Squash Soup

It’s fall! There is nothing better than a delicious and healthy soup on a chilly fall day. Avoid the extra calories by eliminating the heavy cream but not sacrificing the taste. Hope you enjoy!

Ingredients – This soup is paleo!

  • 1 whole Butternut Squash, peeled and chopped
  • 1 onion, chopped
  • 1 quart chicken stock, choose free range and organic
  • 1 tsp ground cinnamon
  • 1 tsp salt
  • 1/2 tsp ground nutmeg
  • 2 Tbsp organic coconut oil

Directions

  1. Sauté chopped onion in coconut oil in a large pot.
  2. Add in cinnamon, nutmeg, and salt.
  3. Add chopped butternut squash to pot, and pour in broth.
  4. Boil the butternut squash in the broth until tender.
  5. Puree soup in a food processor or high-speed blender until smooth. I used an immersion blender which was very easy.
  6. Garnish with a sprinkling of cinnamon and chopped walnuts.

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