SparkPeople Fit To Be In Your Kitchen Team Messageboard Hello Friends! This is where healthy eating starts. What would it be like if you could make a variety of different foods that taste delicious and was good for you! So lets get cooking! SparkPeople Fit To Be In Your Kitchen Team Messageboard What is Your Latest Healthy Recipe? This time of year I like a mix of roasted vegetables: Brussell Sprouts, sweet potato, red bell pepper and sweet onion. Cut into desired sized pieces, toss with olive oil, sprinkle with salt & pepper, and bake at 375 degrees for 30-60 minutes (depending on thickness of vegetables), or until tender. Sun, 12 Oct 2014 07:45:19 EST What do you eat for breakfast? I eat steel cut oatmeal or quinoa with fruit and maybe nuts, a tall glass of water and a cup of coffee. Wed, 22 Jan 2014 00:41:57 EST Who Is Still Here Hello Friends! I was just wondering how many members are still with the team! Please post a <em>244</em> if you are still here! I hope that you are! <em>304</em> Thu, 7 Nov 2013 10:18:49 EST What are your favourite activities! It doesn't even have to be exercise, just an activity you enjoy doing! I love to hike, crochet, go boating, and camping!! What kind of activities do you all enjoy? <BR> <BR> <em>361</em> Sun, 16 Jun 2013 12:58:35 EST Lets take this seriously This team is something that can be a serious tool to improving our life. Talking to each other about cooking, fitness, and everything else. Lets be a community to help build our momentum. We can all work hard together for a common goal to get healthy!!! Sun, 16 Jun 2013 12:54:43 EST My goal My goal here is to take this group and my own lifestyle and transform it!!! Lets get this ball rolling! Lets try some new recipes and find which ones work for us and which ones don't! Get involved because as a community we will succeed, try joining our goal of trying one new recipe a week! And you will find just doing this you will! I am very excited to be a leader for this team!!!! Sun, 16 Jun 2013 12:36:54 EST Where is everybody? In an effort to make the team more active, are there any suggestions? <BR> <BR> Would you like to see more: <BR> <BR> - recipes <BR> - training tips <BR> - meal ideas <BR> <BR> ... whatever you would like to discuss or learn about, please let me know. <BR> <BR> Thanks, ~ Dee Fri, 29 Mar 2013 14:13:57 EST Tropical Kitchen So excited to find this team! <BR> <BR> My husband and I gave up processed food, eating out, and other things for the new years. We have been having so much fun learning to do things that were probably common knowledge just a few generations ago: making our own chicken stock, making our own coconut milk (ok, most places don't do that - but here on island was a traditional practice!), and trying to grow our own herbs! We've also started trying to make our own mayonnaise and salad dressings,... Fri, 18 Jan 2013 19:13:01 EST help with veggies I don't use often Thought I would start this thread for people to ask for help with coming up with ways to use fruits or veggies we don't use often or are in season but not sure how to prepare them. Wed, 25 Jul 2012 18:05:05 EST Old time breakfast favorite ¼ cup oats (I use steel cut oats) if using whole oats then ½ cup or ¾ cup cooked millet or ½ cup cooked quinoa <BR> <BR> 1 cup water <BR> <BR> dash of salt <BR> <BR> stevia to taste <BR> <BR> dash of cinnamon, you can go as heavy as you wish <BR> <BR> 2 tbs of fat free or fiber one cottage cheese <BR> <BR> 1 tbs chopped walnut, or almonds <BR> <BR> <BR> <BR> 1 tbs dried cranberries or ½ cup of fresh berries <BR> <BR> 1 scoop vanilla protein <BR> <BR> 1/2 tsp baking powder <BR> <B... Thu, 5 Jul 2012 16:14:32 EST Great post-workout shake Green machine (post workout) <BR> <BR> INGREDIENTS <BR> <BR> ½ cup chopped kale <BR> <BR> 1 tablespoon fresh lemon juice <BR> <BR> 1 cup chopped orange segments (from about 3 oranges) <BR> <BR> 1/2 cup chopped frozen banana (about 1½ bananas) <BR> <BR> 1 cup coconut water <BR> <BR> 1 teaspoon coconut nectar (optional) <BR> <BR> 1 scoop protein powder <BR> <BR> <BR> <BR> DIRECTIONS <BR> <BR> In a blender, combine the kale, lemon juice, orange, banana, coconut water ... <BR> C... Thu, 5 Jul 2012 16:10:47 EST A great gluten free baking option or pancake... Just had the best pancakes ever with a gluten free pancake mix... Tough to keep pancakes fluffy but with the mixtures of flours used in this mix it was awesome. Baking with this pancake mix would be incredible... Here is the link to their products but the gluten free pancake mix isnt on the website so if you find it buy it. <BR> <BR><BR>edients/flours?sortFormSortOrder=desc&<BR>page=1&sortby=newest Fri, 29 Jun 2012 17:31:29 EST Hi! Easy recipe for slow cooking beans Hi. I'm new to this team. I love whole foods and eating clean. I like EASY recipes. I am no longer buying anything canned due to the cancer causing BPA chemical that has been found in cans and leaches into the food. Besides anything that is not fresh, has less nutrients and doesn't taste as good. Here is my blog for a recipe to start soaking/cooking your own beans in a slow cooker. Makes a big batch and slow cooks for 8 hours. <BR> <BR><BR>_journ... Wed, 14 Mar 2012 21:11:05 EST good cookware My husband and I are in the process of buying some new pots. In the past we bought the cheap stuff, now we are ready to move into our new home and we want a good set of pots to cook in. Any suggestions? <BR> <BR> <BR> <BR> danielle Fri, 13 Jan 2012 18:14:16 EST New here Hi! My name's Mary, from Sonoma County, CA. I'm a total foodie and cooking fan looking for ways to satisfy both the foodie AND the need to be healthier. Looking forward to interacting with this team. Fri, 23 Dec 2011 12:05:22 EST Hello! Hi Everyone! I am new to the team but I started with Spark People back in late October 2011. I have a goal of losing 94 pounds, (I have already lost 26 pounds since starting Spark), by November 2011. I am highly motivated and definitely getting in the exercise, but I am finding my hardest challenge in the food that I am eating. If I fail to exercise for two days straight I gain at least a pound right back. I am excited to learn all I can about better nutrition as I continue this journey ... Wed, 21 Dec 2011 17:25:02 EST Hi - I'm Diana and I am new to this team I really need to learn to eat properly. For years I have been not eating the right foods which have led me to this team. I hope that I can find people to educate me in healthy and yummy recipes not only to lose weight but for life. Please feel free to add me as a friend as I feel the more we stick together the better the outcome. Thanks and here's <em>247</em> Fri, 16 Sep 2011 09:04:31 EST New to Team/Blog on Fat & Muscle Hi I'm new to this team and did a blog awhile back on fat & muscle that you may want to check out and I even posted a picture of it. <em>247</em> Linda Fri, 29 Jul 2011 11:14:12 EST ~ White Cauliflower Pizza ~ I made this pizza today and it was delicious... Stop by my blog and take look... this is a healthy alternative to regular pizza's ... ~ Dee <BR> <BR> <link><BR>urnal_individual.asp?blog_id=4362611 </link> Thu, 14 Jul 2011 18:27:33 EST Hello! Ready to start (again) I didn't think my account still existed from a few years ago, but it worked and I'm back! <BR> I was surprised (and bummed) to see that my weight had gone up about 10 lbs since then. I guess in my mind I thought I was the same, but that was not the case! <BR> Anyway I've returned and this time I'm joining some sparkteams so I have a little more support. I would like to lose around 18 lbs. I would really like to learn to enjoy exercise more. I love to cook/bake and loooove trying new recipes a... Wed, 8 Jun 2011 20:22:14 EST 2% cottage cheese good before bed? I' ve been eating cottage cheese for one of my protein sources. I regularly eat it as a snack before bed to help provide the body protein throughout the night. But I see the 2% cottage cheese has 5 grams of sugar. Should I be concerned and or is there a better casein protein source without the sugar? Fri, 13 May 2011 01:25:13 EST Does taking Whey Powder increase your weight? When I use whey powder in my smoothies, i use it sparingly. I'm fearful that it'll add calories and add unwanted weight gain. Does taking Whey Powder increase your weight? Sun, 8 May 2011 22:23:17 EST Preferred whey powder I know variations of this question has been asked numerous times but I would like to hear suggestions from nutritionists and cooks. <BR> What whey protein do you prefer? <BR> And <BR> Does anyone have an opinion on On's Platinum Hydro Whey. The turbo chocolate has one of the best tasting chocolates I've tried. Is hydro whey safe? Sun, 8 May 2011 09:36:38 EST Summer salad I made this low cal strawberry summer salad add smoke salmon and make it a meal. You can find it in Wades Favorite's recipe book. <em>285</em> Sun, 8 May 2011 09:11:30 EST louisianian newbie hello all, I am danielle <BR> <BR> mother of 4 <BR> wife <BR> teacher <BR> sister <BR> daughter <BR> friend <BR> Sun, 1 May 2011 10:23:27 EST Spicy Chana Masala... {lower calorie version} Here is the link to my recipe: <BR> <BR> <link><BR>urnal_individual.asp?blog_id=3609377 </link> Sun, 17 Apr 2011 14:47:13 EST Miracle Noodles (... for pasta lovers!) Hi All, <BR> <BR> I recently found out about these amazing noodles.. they are an excellent carbohydrate substitute for folks who lover pasta. <BR> <BR> For more information click on the l ink below: <BR> <BR> <link><BR>pnKgCFUhrKgodZkZgIw </link> <BR> <BR> They are also Brown Shirataki Yam Noodles available: <BR> <BR> <link><BR>brown-shirataki-yam-noodles-16-oz </link> <BR> <BR> I will post recipe ideas soo... Thu, 14 Apr 2011 11:33:52 EST Less Processed Food I know many of you are eating more natural food - less processed. I would like to do this but I am a bit lazy. Also, I am very child like in that I do not eat many veggies or beans because I really do not care for them. What other foods can I focus on? I do eat my fruits and whole wheat bread. I am also starting to cook (easy quick recipes) now that I am home for more than weekends. I love breakfasts. <BR> <BR> Thanks in advance for any suggestions you may have. I am posting this wit... Wed, 9 Feb 2011 09:12:28 EST Healthy No Bake Chocolate PB Chews I came across this recipe from a vegan website that I love - if you make this recipe into 10 balls - you come up with a nice snack that has less than 90 calories, with 2 grams of protein, 4 grams of healthy fat and 11 carbs. They take about 5 minutes to make and can be kept in the freezer as a quick go to snack. Try them out ... yum!!! <BR> <BR> <link><BR>ocolate-peanut-butter-chews/ </link> Mon, 24 Jan 2011 13:09:42 EST Healthy pancakes. Clean Pancakes!!! <BR> 1 1/2 cup oat flakes, 1 1/4 cup of water and ¼ cup non fat milk mixed with 2 scoops flavored protein powder (recipe called for skim milk) 1 large egg, 4 whites, 1 cup whole wheat flour, 1 tsp baking powder. <BR> 8 cakes- 1 cake = 148.8, protein= 11.5g, carbs = 22g, fats = 1.85g <BR> 2.5 cakes = 372 cals, protein = 28.75g, carbs = 55g, fats = 4.6 <BR> <BR> <BR> Recipe 2 <BR> <BR> INGREDIENTS <BR> Whole wheat flour 1 cup <BR> Pastry flour .25 cup <BR> Baking Soda, 1.... Sun, 23 Jan 2011 10:57:52 EST Turkey burger stuffed with Zuchinni/ mushrooms Turkey burger stuffed with Zuchinni/mushrooms {Meal for one}: <BR> <BR> <link><BR>l.asp?recipe=459708 </link> Fri, 7 Jan 2011 16:07:18 EST Hi Everyone!!! Hi there. My name is Karen and I'm from Virginia. I am joining this team for support and guidance while I am on the 28 week weight loss program.Very excited and anxious to get started. <em>104</em> Sat, 25 Dec 2010 17:47:27 EST Hi from BC, Canada! Heyyy everyone! I wanted to introduce myself. My name is Sarah and I'm 26 years old. I live in BC, Canada. I joined this group to find more creative ways of eating balanced. Mon, 20 Dec 2010 18:12:19 EST Hi Hi everyone, I am new to the team and hoping I can get some advice here to help me with my meal plans. I love to strength train and my long term goal is to be comfortable using all the equipment in the weight room and build some toned muscles. I am a bit lost right now about the right balance of foods to eat. Fri, 3 Dec 2010 18:03:25 EST New to the team Hi everyone <BR> <BR> I joined this team because I want to start to eat even healthier so I can reduce my body fat and hopefully start to run faster and feel stronger. <BR> <BR> Mon, 22 Nov 2010 12:37:04 EST Favorite "Go-To" Meals and Snacks? What are your favorite go meals and snacks? Wed, 3 Nov 2010 16:19:53 EST unbelievably moist, low fat corn bread I was just trying to come up with a "cleaner" corn bread recipe for dinner this evening and came up with this one. Its about 2 grms fat per serving and SO MOIST! I used plain non fat yogurt as well as buttermilk. I bet you could cut the honey down and eliminate the butter all together. I was trying to replace the fat called for in the original, which called for 1/3 cup of veg. oil. I only used 1.5 TBSP butter....but its a good point to start tinkering. This is THE BEST corn bread I have ever ... Thu, 21 Oct 2010 23:30:45 EST Peanut Noodles Peanut noodles Serves: 6 <BR> Ingredients <BR> 1 pound boneless, skinless chicken breasts <BR> 1/2 cup smooth natural peanut butter <BR> 2 tablespoons reduced-sodium soy sauce or Braggs Aminos <BR> 2 teaspoons minced garlic <BR> 1-1/2 teaspoons chile-garlic sauce, or to taste <BR> 1 teaspoon minced fresh ginger <BR> 8 ounces whole-wheat spaghetti <BR> 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas <BR> <BR> Preparation <BR> 1. Put a large pot of water on to boil f... Thu, 21 Oct 2010 13:53:58 EST Tabouli Tabouli <BR> <BR> <BR> 1 cup of Bob’s Red Mill Bulgur soaked with 2 ½ cups of boiling LF, LS chicken stock in large bowl and cover with plastic wrap. Let cool before mixing. Quinoa can be substituted for Bulgur Wheat. Cooking procedure is same with adjusted measure of liquid and dry. <BR> <BR> 3 cups of chopped curly parsley <BR> 1 ½ cup of small diced tomatoes <BR> ¾ cup of small diced red onion <BR> ¼ cup minced garlic or more if you like. <BR> ½ cup lemon juice <BR> Extra virgin oliv... Thu, 21 Oct 2010 13:52:32 EST Coconut Curry Soup or Dinner COCONUT CURRY SHRIMP SOUP Serves 10 <BR> <BR> INGREDIENTS: <BR> 2 lbs Peeled & Deveined Shrimp 2 13.5oz Cans of Lite Coconut Milk <BR> 2 Tbsp Olive Oil 1-13.5 Can of Coconut Milk <BR> 1 Large onion, minced 4 Tbsp of Red or Green Curry Paste <BR> 8 Cloves of Garlic, minced 1-14oz bag of frozen mxed vegetables <BR> 2-4 Tbsp of Sriracha (Asian Chili Sauce) <BR> 1-8-9oz box Cous Cous or 2 cups steamed brown rice <BR> 2-32oz boxes of low sodium Chicken Stock <BR> <BR> DIRECTIONS: <BR... Thu, 21 Oct 2010 13:51:07 EST Hi Everyone I'm Schenley and I joined because my girl Tia sings Ruben's praises. She's achieved amazing results. I still have a lot of weight to lose and I'd like to eat clean and in a more ethical way that isn't boring and sustains me so I don't snack and overeat at my next meal. Any suggestions, recipes anyone has to share is welcomed. <BR> <BR> Good luck everyone! Sun, 3 Oct 2010 21:09:32 EST need major major help i am a living disaster right now. i am living with my parents and sibling with my husband during the construction of my dream home. my family is completely upside down with food and are huge sabotage artists. i am trying to get my food back to normal, and trying to gain this weight I've put on since they (my family had me hospitalized) pls. if anyone can help, take a look at my current food intake -- i am 28yrs old female 5'9'' sitting at 147lbs-goal to be back at 125lbs. currently due ... Thu, 30 Sep 2010 10:17:09 EST Hello! I joined this team, cause I am a professional chef for my, jk....not really, but sorta. <BR> <BR> Seriously, I love to cook with whole foods and try new recipes.... I am a former natural grocery store manager/owner/slave and a collector of Cook books. <BR> <BR> Looking foward to some good food! <BR> <BR> <BR> <BR> Sat, 25 Sep 2010 12:18:29 EST Hi I've seen the great success Ruben has with his clients and thought this was a great team to join. I was very close to goal about a year ago. Then lots of "stuff" got in the way, mostly good. I got married 2 weeks ago so things have settled down a little. It's time to get the weight off again. I'm feeling the need for a fresh start so I decided to join a couple new teams to get my "spark" back again! Wed, 22 Sep 2010 20:51:21 EST Mid Afternoon Meal/Snack Ideas I am struggling to fill the time between lunch and dinner with foods that are appropriate, filling, but also will allow me room to still want to eat dinner. <BR> <BR> This is my hardest time of the day. I like to get cardio in right when I get home from work (3:30-4:15), eat, then play with my son, and then eat dinner (around 2.5-3 hours later). <BR> <BR> Any suggestions? Thank you!! Wed, 8 Sep 2010 10:10:19 EST New in need of Nutrition Tweaking Hi, I have read so many great things about FlexChef's ability to really help others out so I am hoping to get some really good guidance in this group on the best way to lean out, proportions, food choices, and eating to live rather than living to eat. <BR> <BR> Thanks! Tue, 7 Sep 2010 19:46:37 EST NEW HERE! Hi All! <BR> My name is Shaunta. I found this team through one of my sparkfriends page. Glad I found it! Mon, 30 Aug 2010 17:20:50 EST newbie Hello, <BR> My name is Monica and I saw this team on a friend of mine site and she also blogged about Ruben Sandoval and how much he has helped her achieve her goals. So I realized I needed to check this site out. I am reading the eat-clean diet book now and I am learning how to fix meals that will keep me on track. I know if I get board I will not stick with it. So I know advice from a chef will help a lot! Mon, 30 Aug 2010 12:03:43 EST Your "fit" pantry... Hey guys, I haven't been 'on' the team much but have been lurking, I guess (if that makes any sense...) but I am curious about what everyone else does with this... <BR> <BR> I am working on getting a bit of a storage system up (not a mormon or anything, lol but I have a lot of mormon friends and I LOVE the idea of having a food storage system) and I am curious if anyone else does this? What I would also love is to have a system in place that I can cook on the fly so to speak so that if I ha... Sat, 28 Aug 2010 10:24:11 EST Low Energy Any nutrition tips for keeping energy levels up during *ahem* TOM? I get carb cravings like crazy the week leading up, and I can barely drag my butt to the gym. I usually end up missing a workout or 2 and beat myself up about it. I know if I give into the cravings I'll fall into a carb coma...any thoughts? I fell like I'm a bottomless pit and all I want to do is eat and sleep. This lasts for about a week and then my energy levels are sky high again. I feel like its slowing my weightloss progr... Fri, 27 Aug 2010 18:14:08 EST As if we need another reason not to eat them... Check out this photo exhibit of the THIRTY-SEVEN INGREDIENTS in a Twinkie: <BR> <BR> <link><BR>_so.php?p=26 </link> Sun, 22 Aug 2010 16:49:14 EST New to Team, I'm Kimberly Hello, Everyone! <BR> <BR> I'm Kimberly. <BR> <BR> I'm trying to make better food choices and to prepare more of my meals at home. I'm not really concentrating as much on my weight any more as I am trying to just be healthy. <BR> <BR> I'm working out at the gym and at home, doing both strength training and cardio. I need to add more flexibility and balance exercises to my day. <BR> <BR> Looking forward to being a part of the team and seeing the progress everyone has. Mon, 16 Aug 2010 15:21:14 EST Hello! Hi everyone. I am new to the team. I have heard so much about Ruben from many of my other Sparkfriends. I am half-way to my weight-loss goal and have been struggling with plateaus for the last couple of months. I know that my nutrition needs some tightening up. I know all about carb-cycling and ratios, etc., just not sure how to properly apply them to my daily diet. So, I am hoping I can get some inspiration, advice and guidance from my team mates. Fri, 6 Aug 2010 16:33:07 EST Tired of microwavable meals. I'm new to Spark People and thought this team would spark me to cook more clean food. <BR> I'm currently testing a sensitivity for nightshade foods, (tomatoes, white potatoes,all kinds of peppers,) I get very inflamed in my hands to the point of major pain. So, the many things I love like salsa, tomato sauce, baked potatoes, I must stay away from. It has been about 6 weeks and I must say the pain has majorly subsided. I guess this nightshade thing is typical for those with arthritis, which I... Wed, 4 Aug 2010 23:10:12 EST New to the team! Hi Hi! I'm new to the team, but not to the site; I'm looking forward to talking shop (food) with all of you. I was a professional chef for over a decade and although I'm no longer working in the industry, I still love food; cooking it, talking about it, eating it. Wed, 4 Aug 2010 11:31:59 EST Eggplant..... I just bought an eggplant! I'm so excited to try it! Does anyone know any quick and simple and of course DELICIOUS recipe you'd like to share?? <BR> Thanks in advance. <BR> <em>334</em> <BR> ~Ana Sun, 1 Aug 2010 23:19:52 EST My nutrition Challenge Hi everyone. I'm new to this spark team and my goal is to become better educated on nutrition. I think I have a pretty good idea of what is healthier food choices but the combinations and consistency has been my challenge. I am faithful to my cardio and ST but the nutrition is the area that needs the most help. <BR> <BR> Glad to be here! <BR> <BR> Karen Sun, 1 Aug 2010 11:54:07 EST New here...hello! Hi everyone. Been working hard the past 6 months and have lost 40 pounds. Still looking to drop another 25 - no deadline, just want to get there. I've been working hard on cleaning up my eating and I think I'm doing well. My fiance is a former competitive body builder and he knows alot about nutrition/working out, but sometimes I want to hear it from someone else - not him (mostly because he is not very adventurous when it come to food - brown rice, eggs, oats, flank steak, broccoli, REPE... Sat, 24 Jul 2010 16:46:26 EST Hi Everyone! I love to make my food look decent eye candy.. Presentations is 95% of the journey in the kitchen.. Wed, 7 Jul 2010 15:06:26 EST Salt ??? I have great difficulty with my salt intake. <BR> <BR> All my other nutrients are pretty much bang on where i want them to be except the salt it can go as high as 3500 mg per day. <BR> <BR> Will this hurt my health in the long run if everything else is in check and also doing intese cardio and weights ? Or can my body handle this much salt ? Sun, 4 Jul 2010 17:01:17 EST Newbie to the team Hello everyone, <BR> <BR> I am 56 years old and I live in Southern California. I have been with Sparks for awhile. I added Reuben as a friend and he suggested I take a look at this team. Going by some of the past posts I am glad I join. <BR> <BR> Charlene Sat, 3 Jul 2010 13:10:58 EST Quick protein cookies Protein Cookies....1/4 cup of oatmeal, 1tspn of natural peanut butter, 1/2scoop of chocolate whey protein, enough water to mix and cook like a patty..2-3 mins and whala... Perfect snack <BR> <BR> I cannot take credit for this one, it came from a friend of mine. Wed, 30 Jun 2010 19:47:55 EST Recipes~ Not sure if I can do this but here I come... <BR> <BR> Breakfast <BR> <BR> One cup shredded potatoes <BR> One cup shredded zucchini <BR> One portion egg whites <BR> 2 tea spoon oatmeal <BR> some pepper <BR> fry it...YUMMY!!!!! Wed, 30 Jun 2010 19:18:25 EST Carbs Cut Off POint What is your cut off point for eating carbs during the day? <BR> <BR> I know one person who says she stops carbs at 3pm. I don't know if I could actually do that. <BR> Is there a good time to stop eating carbs for the day? Wed, 30 Jun 2010 07:55:44 EST Oatmeal I'm looking for oatmeal recipes. My hubby likes the instant oatmeal with "apples" and I would like to find something to replace this nutrient deficient breakfast. <BR> <BR> As I went to look at Spark Recipes, I thought I would ask you guys. <BR> <BR> Thanks for the input! Sun, 27 Jun 2010 22:00:56 EST Melanie Hi guys, I am new to the forum. <BR> <BR> I started the eat-Clean diet and saw flexchef over there, so I followed him over here! <BR> <BR> I am really close to my goal weight, but not my goal fitness or goal body look. I would love to be tight and toned and have thought about figure competition, I have the body type and have always been athletic. Fri, 25 Jun 2010 10:18:42 EST July 31 is National Dance Day The Dizzyfeet Foundation is a charitable organization that provides scholarships to promising young dancers who might not otherwise be able to afford the training their talent deserves. <BR> <BR> The foundation has designated July 31 as National Dance Day. The goal is to get all of us to dance, or at least to MOVE! The husband-wife team of Tabitha and Napoleon (who regularly choreograph for So You Think You Can Dance) have put together a simple routine for anyone who'd like to try it. <BR> ... Sat, 19 Jun 2010 11:47:27 EST Northern California newbie Hi! My name's Mary, and I live in Sonoma County, California. I love to cook but living alone I've kind of gotten out of the habit. I want to rediscover how much I always enjoyed it, especially since I live in a semi-rural area with a huge variety of local produce and dairy products. <BR> <BR> I'm looking forward to meeting all of you! Sun, 13 Jun 2010 19:21:09 EST Do you ever treat yourself? So... my journey is taking me to truly evaluating my eating once again. I have made HUGE changes over the last few years, but this one that I'm considering is going to be BIG too!! <BR> <BR> I'm really looking at going to eating clean. BUT... how do you do it all the time? Do you ever get a "free" day or treat yourself? How does that work? I'm just not sure that I could actually eat ONLY clean!? <BR> <BR> Help!! <BR> Rachelle Fri, 11 Jun 2010 22:53:10 EST I'm excited to be here! I'm a SAHM of 5 (10,7,3 and 18 month old twins) and have the privilege of home schooling! When I started my journey of health and fitness about 4 months ago this was a huge area that I have changed. BUT! I have more changes to go. I changed a lot right away and really quickly, but there are still some changes that need to be changed. I'm excited to get more information! I would love to get rid of ALL junk, but just not sure how to do that with 5 kids and having people over... like when you ne... Wed, 9 Jun 2010 12:50:03 EST Wheat Berries I know wheat berries are good for you, but I don't know what to do with it. I've had them served in salads and liked them, but what else can you do with it? Mon, 7 Jun 2010 10:19:23 EST Mock Stuffed Shells I found this recipe on Spark Recipes. It sounded so good I just had to share. I will be making them, again this weekend. Even DH likes them, and he is soooo picky. <BR> <BR> Ingredients <BR> 2 cloves minced <BR> 8 portobello mushroom cap, <BR> PAM SPRAY <BR> *Progresso Bread Crumbs - Italian Style, 0.25 cup <BR> egg white, fresh, 1 large <BR> *kraft 2% milk mozzerella chesse, 1 serving <BR> Spinach, frozen, 1 package (10 oz) thawed, and drained very w... Thu, 3 Jun 2010 06:54:37 EST Hello from sunny Arizona! Hey guys! <BR> <BR> I'm Theresa. I joined SP in late Feb, have been Eating Clean a-la Tosca Reno since January. I'm active on several teams and leading a few (I've lost count). I have lost 61 pounds so far and have about 22 left and then we will see what's next. <BR> <BR> I have a couple SP friends that are members here and have checked out this team before. I'm really looking for inspiration in the cooking and exercise departments. <BR> <BR> It's a journey I am on and I'm going ... Sun, 30 May 2010 23:24:36 EST Catering menu for a party this weekend. Been crazy busy with clients online and in person, and now catering season is here and I am in full swing so thought I would share some menu ideas. This one is an interactive cooking class. <BR> <BR> Proposed Dinner/Cooking Class Menu <BR> <BR> Appetizer Course <BR> Zucchini Carpaccio with shaved red onion, chile oil, fresh lime juice, Cotija cheese, and spiced pepitas <BR> <BR> Soup Course <BR> Roasted butternut squash with chorizo and crème fraiche <BR> <BR> Entrée Course <BR> Grilled ... Thu, 27 May 2010 21:27:30 EST Fitness Questions I have two questions related to fitness and calorie deficits. <BR> <BR> #1: Today when I worked out I was at 90%+ of HR. I felt fine but remember that people would always say to stay between 75% - 85%. Is this still the case? I didn't feel like I was dying or anything like that. I generally keep it at about 85% with a 100% peak once or twice during the workout. So basically is this going to screw me up? <BR> <BR> #2: I calculated my BMR and my daily calorie need to maintain, it came to 2027... Sun, 23 May 2010 19:39:00 EST Newbie to team... I am new to this team and looking forward to taking the guesswork OUT of nutrition with Ruben's help!! I have been training hard for over a year and I want this bodyfat GONE!!!! I have tried to figure out the nutrition on my own and although I have made progress, I just do not know enough to do it alone. SO the last stage of my fitness journey begins now..... <BR> <BR> Eat, Sleep , Train!!!!!! Just do it! <BR> Nobody trains to bench the bar. Sat, 22 May 2010 12:53:08 EST Any good chop salad recipes for summer? Hey Ruben- <BR> <BR> With the first summer holiday just a short few weeks away and the bbq season coming upon us. I was wondering if you have any great chop salad ideas to take along to the parties to get in our protein and fiborous carbs? <BR> <BR> I have to admitt I am not looking forward to every vegtable drenched in ranch dressing....and the broccoli/grape salad drenched in mayo just doesn't seem appealing any more. <BR> <BR> Dank u! <BR> Carmen <BR> Mon, 17 May 2010 21:43:23 EST Ruben-esque Eggs During my cutting diet, designed by Ruben (FLEXCHEF, the moderator of this board), he had me eating just about every morning 1 whole egg and 5 egg whites with salsa mixed in (I also ate oatmeal along with this, but that has nothing to do with this recipe). <BR> <BR> He also turned me on to a product I'd never heard of before called Queso Fresco. In case you've never heard of it before, either, it's a Mexican crumbling cheese- very mild and just yummy- a great addition to many foods. <BR> <... Mon, 17 May 2010 09:30:31 EST Why am i always Hungry?? I can't possibly imagine eating only 1500 calories. Usually I average around 15000-16000 calories a Week which is around 2200-2300 calories a day. For the love of Nutrition, I have no idea how to keep my hunger under control. Every Morning, I have Oatmeal with Egg whites and some Whey protein. <BR> <BR> Any advice appreciated. My current weight is 130-132 lbs. I'm not sure how i can lose the flab by eating this many cals. Thanks in Advance! Sun, 16 May 2010 13:09:55 EST how to fuel a workout and a 10 hr work day ugh! It is HARD to eat right when I'm working in the cafe 10+ hours, serving a buffet dinner......I've gotten so hungry that I eat whatever is in sight. Not good. I try to keep my portions down, but I really need to rein in the crabs, and PLAN! I've been getting up early, going into the gym, lifting and cardio, shower, get ready for work and then work 10 hrs. I start off really good, nutrition-wise, but by 2pm, I'm out of my options and the artichoke dip I've made is smelling AMAZING and the ... Fri, 14 May 2010 11:33:55 EST Link Correction I posted a link correction for the super foods under Links. Tue, 11 May 2010 19:18:37 EST Salt bake technique. I just wanted to share the technique of salt baking. Its a time old French technique and its amazing for fish and whole chickens. <BR> I use 1 2lb bag of Sal Bahia coarse sea salt crystals for a 1.2-1.5lb whole fish. For a whole chicken it would 2 bags. Normally you would use Kosher salt but that gets expensive, I like this product and you can find it at a Smart & Final stores. Kosher is perfectly fine as well. I also zip the salt in a food processor to make it a little finer. You can ... Thu, 29 Apr 2010 13:00:49 EST Rhubarb? any good uses/recipes, that are healthy for rhubarb?? I have a ton of recipes that all include copious amounts of sugar and butter, i could begin experimenting, but wanted to see if anyone had some good starting points Wed, 28 Apr 2010 16:40:51 EST mindful eating cooking can be an art form... put on some good music, poor some wine and relax in your kitchen chopping, sauteing, simmering, scenting up your whole house with yummy smells. Light some candles, set the table, say grace and enjoy your family and your lovingly created meal.... Wed, 28 Apr 2010 14:00:32 EST prevention article <link><BR>s/weight-loss-tips/diet-and-body-fat/a<BR>rticle/c97388dc78803110VgnVCM100000132<BR>81eac____ </link> <BR> just some good reading, and a refresher course... Mon, 26 Apr 2010 11:54:52 EST What's so great about steel cut oats? Other than being super-duper expensive, what's the big deal with steel-cut oats? <BR> <BR> I use the regular, long-cooking rolled kind at a fraction of the cost. My understanding is that the quick and instant kind doens't stick with you as long. But what's up with steel-cut? Some big benny I don't know about? Wed, 21 Apr 2010 14:36:45 EST New to team Hi team, I'm Nikki. I am back on track and time to purge my house and kitchen. Out with the bad, in with the good! Wed, 21 Apr 2010 08:53:01 EST Food tracking on vacation? Any good tips on how to keep my eating under control while on vacation? I won't have access to Spark People. <BR> <BR> Thanks! Tue, 20 Apr 2010 01:49:47 EST What's for dinner tonight? What are you planning for dinner tonight? <BR> <BR> We are having something simple tonight: <BR> <BR> Turkey burgers: <BR> ground turkey <BR> worstershire sauce <BR> minced garlic <BR> dash of cayenne pepper <BR> minced onions <BR> <BR> With sweet potatoes and salad <BR> <BR> <em>489</em> Mon, 19 Apr 2010 10:09:31 EST Missing those mash potatoes I like most people am a fan of mash potatoes and having 2 young ones at home means I have to cook them pretty often. <BR> Here are some of my tricks to help make them healthier. <BR> 1)Substitute reds skin on, sweet potato, yams, or baby news skin on for russets <BR> 2)I substitute low fat cottage cheese and low fat milk for butter, sour cream, and heavy cream. <BR> 3)Sometimes I cook off a different vegetable and puree it to add a healthier kick and color to the mash. Example; roasted beets... Thu, 15 Apr 2010 13:30:13 EST Bulgur Wheat Salad (wanted to share this) 2 1/2 cups boiling water <BR> 1 cup medium grind bulgar wheat <BR> 1/2 lemon juiced, I used Meyer's <BR> kosher salt <BR> 1 cup dried figs <BR> 1 T. honey <BR> 1 teaspoon lemon, I used more <BR> 1/2 cup hot water <BR> 1/2 cup smoked almonds <BR> 1/2 cup chopped green onions <BR> 1/2 cup chopped cilantro leaves <BR> 1/2 cup chopped fresh parsley <BR> 1/2 cup chopped fresh mint leaves <BR> 2 Tablespoons extra-virgin olive oil <BR> Ground Black Pepper <BR> <BR> <BR> Toast bulgur in dry pan ove... Fri, 9 Apr 2010 23:00:10 EST The wonders of Vinegar and quick pickling Dark, leafy greens are good sources of calcium, but some of these greens also contain compounds that inhibit calcium absorption. Fortunately for dairy-deprived women (and even those who do drink milk), a few splashes of vinegar or a tangy vinaigrette on their greens may very well allow them to absorb more valuable calcium. <BR> It seems that vinegar may be able to inactivate some of the digestive enzymes that break the carbohydrates from food into sugar, thus slowing the absorption of sugar f... Wed, 7 Apr 2010 18:04:45 EST Introduction Hi everyone - My name is Carolyn. I have been on Spark since 2007, but not really active on the site until a couple of years ago. <BR> <BR> I am 50, a runner, triathlete, and underwater hockey player. I just did a 100 mile, 6 person relay race last weekend and am planning to run my first full marathon in January 2011 with a bunch of other Sparkers. To be successful with my marathon goal I have a several fold plan involving strength training, nutrition, and weight loss of 10-12 lbs. <BR> <... Fri, 2 Apr 2010 09:24:48 EST Protein muffin recipe Nutritional Info <BR> <BR> * Servings Per Recipe: 11 <BR> * Amount Per Serving <BR> * Calories: 102.1 <BR> <BR> * Total Fat: 0.7 g <BR> * Cholesterol: 6.8 mg <BR> * Sodium: 255.5 mg <BR> * Total Carbs: 17.7 g <BR> * Dietary Fiber: 2.2 g <BR> * Protein: 8.1 g <BR> <BR> <BR> Protein muffins....been tinkering for some sweet/high protein snacks...still working on it, but here's today's experiment: <BR> <BR> Ingredients <BR> <BR> 1 cup whole wheat ... Thu, 1 Apr 2010 17:42:58 EST Protein/yogart I am ALWAYS looking for ways to get more protein in my diet. I don't know if this is clean but I found a new yogart at whole foods yesterday called (plain) It is great. It has 22 grams of protein, 6 grams sugar and 0 fat. 110 calories. However, it was a little high but got it on sale. Anyone else have any good ideas on protein? Thu, 1 Apr 2010 00:18:49 EST Sorry for absence but here you go. The importance of whole oats oatmeal. Our disease fighting friend beta-glucan, which is found in oatmeal with more than twice the amount if using steel cut whole oats as opposed to rolled quick cooking oats has been proven to have potent antitumor and immune stimulating activity. It also speeds healing and strengthens immune resistance to viral, bacterial, protozoan and fungal diseases. <BR> Now for our active fitness freaks if this wasnt enough to get you to partake in oatmeal, then listen... Wed, 31 Mar 2010 10:46:47 EST Braggs Aminos A post was posted today on Braggs Aminos, and as in the post I wanted to reiterate about this product being great for an alternative to soy sauce. Someone else had mentioned low sodium tamari which as I chef I love. As a nutrition professional I love Braggs. If you havent tried it give a shot. They are both wonderful products. Tue, 30 Mar 2010 22:49:46 EST Hi there... (smiles) Hi I am a 43 176lb female looking for mural support and motivation to help me lose my last 30lbs and I am hoping that I can find that here.I love to Kickbox,step bench,weight train and crosstrain. I love the firm, Cathe Friedrich, tubo jam Chalene extreme and many more...and I LOVE clean eating!!!! Sun, 28 Mar 2010 23:29:42 EST Clean Deviled Eggs? With Easter right around the corner, does anyone have a good tried-and-true recipe for clean deviled eggs, or ideas for how to clean a regular recipe up? Mine is delicious and calls for seasonings like dried mustard and celery seed, but it also calls for mayo and sour cream. Yes, I know I could go with the lower-fat versions of these, but I think the fat-free stuff tastes icky. <BR> <BR> And of course we have the whole yolk issue. Is it bad to use all the yolks to fill them, or is there a... Sat, 27 Mar 2010 20:24:30 EST howdy Hi, I'm Amy. I've gotten to a point where I am happy with my cardio and my strength training and now I'm trying to get a handle on my eating. I've been doing pretty good with getting away from the junk, but now I need to work on figuring out what I need to put in my body to help reach my goals. Wanting to work on gaining the muscle and toning. <BR> <BR> Right now I'm shooting for 1700 calories and looks like I end up with upper 40s% carbs, and upper 20s% protein, and the rest is fat %. Thu, 25 Mar 2010 22:04:07 EST fiber In working to increase my protein and decrease my carbs I am losing out on my fiber...any suggestions on high fiber yet ow crab foods?? Thu, 25 Mar 2010 20:28:35 EST Cheeses Thought I would share some info on cheeses since I am such a cheese lover. I find it difficult to be away from one of my true loves, cheese. So I thought I would list some of the best choices as far as protein count to fat count. Might as well get the best bang for your buck when choosing cheese and not feel guilty about it. <BR> 1% Cottage cheese of course tops the list at 1/4 cp <BR> 14 gms protein and 1.2 gms fat <BR> Pamesan, 1/4 cp is another <BR> 10 gms protein and 7.5 gms fat <BR... Thu, 25 Mar 2010 16:52:02 EST lentils for muscle bldg? okay, still working on upping my protein intake. What do you think of lentils as a protein source for someone wanting to lift weights to gain muscle, lose fat etc? Ruben? (I did send you a reply via sparkmail) I just bought 14 cans of TUNA! we'll see how long it lasts with the kids in the house. Today and yetserday were a wash on my nutrition, due to end of the pay period and empty cupboards....starting again with dinner.... Wed, 24 Mar 2010 17:52:11 EST ChickPea Burgers Oh checkout my latest blog...yumm Wed, 24 Mar 2010 11:32:26 EST Lifting a lot, eating a lot, but always hungry Hi all, <BR> <BR> A couple of years ago, I lost 30 lbs, and I've maintained that loss for the duration of that time. Recently I decided to do some body recomposition, taking off some fat and putting on some muscle. I'm currently eating about 1700 calories per day, trying to achieve a 40/40/20 ratio of macronutrients (protein/carbs/fat). I'm also drinking 10+ cups of water/green tea per day. Yet, for some reason, I am always hungry. I'm eating once every two hours (I share my nutrition t... Tue, 16 Mar 2010 12:58:19 EST How's your day? Well, I had my MRI yesterday-strange results. Doctor 2 and 3 said that they thought that I had a compression fracture in T12 vertebrae, but I had no pain there. The MRI showed that, in fact, that was true; but they said it was not a new injury and had healed. But the L4/5 turns out to be L3/4/5 vertebrae herniated, L4 ruptured, but he said that since the lower back pain had decreased so much and the numbness, coldness in my left leg had decreased so much, that he felt that the body was repair... Tue, 16 Mar 2010 08:12:32 EST another newbie Hello everyone, I found this group from FlexChef's feeds (thanks Ruben). I look forward to being in the kitchen with you all. Fri, 12 Mar 2010 21:01:11 EST Cracker product This product was brought to may attention and it is very good. Take a look all. Gluten free as well. <BR> Crunchmaster - multi-grain crackers, oven baked and are certified gluten free. Can be found at Cost-co of all places. Great ingredients; brown rice flour, amanranth seeds, quinoa seeds, and much more. Great tasting believe it or not. Thu, 11 Mar 2010 13:09:23 EST Ways to infuse healthy flavor Having received my training from a classical French Culinary school, the bases of flavor building was built upon fat, ie... butter, cream, pork, you get the idea. <BR> After 16 years of professional cooking in kitchens where nutrition wasn't the main focus, I can now pass on the knowledge of how to create flavors without the fat. <BR> Being a chef and nutrition specialist, allows me to think outside the box as far as flavoring. What is the purpose of fat other than to flavor and moisten, so ... Tue, 9 Mar 2010 15:51:01 EST Lemon and Olallieberry Yogurt High Protein Muffins 2 1/4 cp Whole Wheat flour <BR> 1 1/2 tsp baking powder <BR> 1 1/2 tsp baking soda <BR> pinch salt <BR> 2 scoops of Choc. body fortress whey protein (Walmart) 26 gm protein per scoop <BR> 1/3 cp of low sugar fruit preserve (Fructose) <BR> 2 medium eggs <BR> 3 tsp homey <BR> 1 3/4 cp nonfat yogurt <BR> 3 tbsp melted butter <BR> 3 tbsp grated lemon peel <BR> 3 tbsp lemon juice <BR> <BR> Mix all the dry, then in separate bowl mix wet then add flour making sure not to over mix. <BR> Spray nonst... Mon, 8 Mar 2010 17:26:39 EST Mediterranean Pizza This is such and easy recipe. Great for kids as well. <BR> I use whole wheat pita and do a quick grill to get it more pliable. On a kamal or directly over gas flames. Set it aside. <BR> Toppings: <BR> You can use jarred roasted red peppers <BR> Kalamata olives <BR> Artichoke hearts <BR> Feta cheese <BR> Grilled chicken breast cut into strips <BR> Parmesan Cheese <BR> Sauce: So many choices <BR> Hummus <BR> Spinach artichoke dip (healthier recipe coming) <BR> White bean and roasted garlic ... Sun, 7 Mar 2010 23:43:10 EST Chicken and black bean meatloaf I originally left this recipe on on my spark page but wanted to share it with the team. <BR> Want a healthy alternative meatloaf. Try this. By some fajita chicken with the peppers and onions already in it. They usually come in a 2 lb package. Use a lb and a half and roughly chop chicken and veggies, but keep a little chunky set aside in lrg bowl. Use one can of black beans rinsed and puree with a little water but again keep chunky. Add to bowl. Add 1 1/2 cups of bread crumbs whole wheat if ... Sat, 6 Mar 2010 19:50:55 EST Hello to all Thanks for the interest and hope to spark some great creativity with food with this team.. For those of you that havent visited my spark page I have a professional background in Personal training, sports nutrition and cooking. I recently left the restaurant business to spend more time with my young family and focus more on marring my two loves, food and fitness. I hope you will be patient with me as this spark team thing is a learning process for me. Thanks for joining and feel free to po... Sat, 6 Mar 2010 19:45:55 EST Hello Is there anyone here? I would love to see some threads started. Wed, 3 Mar 2010 06:37:31 EST