Cheesy Garlic Chicken Quesadilla

Ingrediets:

• 4 oz pre cooked chicken 
• Garlic Powder
• 1 oz Lisanatti Almond Cheese
• 2 Corn Tortillas
• 2 Egg Whites                

 Directions:

1. Dice pre-cooked chicken. Add to Pam sprayed pan and sauté to fully warm/brown chicken. Gather chicken in center of the pan and add 2 egg whites- creating a chicken pancake.  Sprinkle a generous amount of garlic powder over the egg whites/chicken. Cook all together, flipping once so the mixture resembles one big pancake.
2. Remove chicken/egg white pancake from pan.
3. Warm/brown a single side of the corn tortillas. Flip tortillas over so the browned side will be the inside of the quesadilla. Layer tortilla with cheese, chicken pancake, the rest of the cheese and finally the other tortilla on top. Finish browning the uncooked sides of the tortillas, allowing the cheese to melt. Remove from heat and top with favorite salsa.

Sayonara Taco Bell. There’s a new kid in town. The garlic/cheese mixture combined with the blackened chicken. So delicious! And the nutrition facts speak for themselves!

Calories: 304 Protein: 41g Carbs: 26g Fat: 3.5g

Last but not least.. .ENJOY!

Operation GLORIOUS GLUTES!

SO what is it about the obsession with your butt-something that you yourself can't even see!?? I couldn't tell you exactly but all I know is that firm, round glutes are an absolute MUST HAVE for a winning physique. Just think J-Lo and Kim Kardashian-they have it down! Here’s a challenge for you in your quest for the perfect butt!

I have to give Jamo Nezzar kudos for the idea of the hour walking lunges-THANKS JAMO!

THE MAIN IDEA- 60 minutes of walking lunges!! I know-sounds worse than it is.. trust me, you can do it!!


MIX IT UP! Add 10 wide legged jump squats each time the song changes. This will spike your heart rate each set and torch some serious extra calories.

CHALLENGE YOURSELF! Strap on some ankle/wrist weights or a weight vest

**I did this on Sunday with 5 lb ankle weights strapped to my wrists which made the jump-squats even more difficult as I touched the ground then threw my arms up overhead with each jump-squat. I did probably 15-20 sets of the jump-squats through the 60 minutes of walking lunges. Let me tell you- I was SPENT, in a good way! My legs hurt, butt hurt, dripping in sweat and exhausted but I felt accomplished, knowing my mission for improvement was well underway!

Are you getting enough ANTIOXIDANTS???

So I always make sure to get enough antioxidants to support my level of training and recovery, not to mention general health and well being. A few cornerstones in my diet to make sure I’m getting enough is through whole food items such as spinach (I eat LOTS) and a wide variety of fresh veggies as well as supplemental products including Acai, Organic Greens and Reds powder. Antioxidants help neutralize free radicals, decreasing inflammation, fatigue and subsequently maximize performance and body composition.

You might be thinking what’s the big deal, a few extra free radicals never killed anyone. STOP. During exercise your metabolism and oxygen consumption goes up, resulting in an increase in free radical production. Free radicals are molecules that are missing at least one electron causing it to be negatively charged. Free radicals are sort of like domino’s- acting in the same chain of reaction and damaging thousands of other cells in their path in an attempt to steal electrons from healthy positively charged cells.

If your thinking “Well, I barely exercise. I don’t have to worry”. THINK AGAIN. Environmental pollutants like smog, cigarette smoke and car exhaust all contain free radical molecules. Even worse- research has shown that mental stress is one of the highest causes of free radicals. So tell me you’ve never had any work or family related stress, contact with smog filled air or second hand smoke… that’s right… you can’t!

Free radicals increase the deterioration of cells which contributes to aging, cancer, diabetes and coronary artery disease-putting you at risk for heart attacks and heart failure. They don’t just kill cells, they damage the DNA- and when a cell’s DNA changes the mutated cell grows abnormally and REPRODUCES abnormally- filling your body with permanently messed up cells. YIKES. Pass the antioxidants please.



A few of my favorite ways to get plenty of antioxidants!

1) Organic Acai Powder- loaded with antioxidants which are necessary for decreasing inflammation. Free radicals are produced during exercise which can cause further damage to muscles and reduce recovery time.

2) Organic Greens powder- I take a scoop of greens powder everyday as well which gives me the antioxidant equivalent of 5 servings of vegetables-take that free radicals. The organic greens powder also provides a probiotic and fiber blend-good for optimal digestion and immune system function. I get mine from www.sotru.com- the best tasting greens powder I’ve had!!

3) Spinach- I honestly eat a bag a day! And Popeye was really onto something with this stuff… I add fresh leaves to my protein shake post workout which makes it easy to get a lot in. Rich in antioxidants, fiber, protein, vitamin C, K, A, B2, B6, magnesium, folate, manganese, iron, calcium, potassium and low in calories- 2 cups contains approximately 20 calories! Talk about bang for your buck.

4) A wide variety of fruits and vegetables. Blueberries, strawberries, red and green peppers, broccoli, mushrooms and green beans are a few of my favorites. Each food works differently and provides complex mixes of antioxidants which can help protect your body from the damaging effects of free radicals.

Here’s some extra reading if you’re so inclined-

Health Benefits of Spinach
Antioxidants-Maximizing the Training Effect
How Antioxidants Work
SoTru Organic Acai Powder

Make sure YOUR getting enough!! Add a few of these to your routine.