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Taste of Summer

The quickest of “quickies” – a recipe via pictures!

I told both my daughters: “pick out any fruit you’d like as a special treat” during a recent must-get-out-of-the-house-trip to Mariano’s. What did they select? Lemons.

Initially perplexed as to how to serve these fruits, I, of course landed on… lemonade. An easy, fun, 128 calorie sweet treat with 36% of your RDA of Vitamin C. Couldn’t we all use a taste of summer right now? Fun, easy, inexpensive and terribly refreshing – enjoy!

No martini shaker?
Fill pint glass with ice.
Place two tablespoons of sugar into pint glass
Cut one large lemon and squeeze both halves over strainer into bowl to separate seeds from juice.
Pour juice from bowl into pint glass full of ice and sugar.
Fill glass with water.
Pour full pint glass into empty glass of equal size.
Repeat transfer back and forth until well mixed.
Strain and serve.

Have a martini shaker?

Fill shaker with ice.
Place two tablespoons of sugar into shaker.
Cut one large lemon and squeeze over strainer over bowl to separate seeds from juice.
Pour juice from bowl into shaker full of ice and sugar.
Fill with water.
Close and shake well.
Strain and serve.

Call or email to start your preparation for summer:
773-680-6824
Strength Training Exclusively for Women
Chicago, IL

All You Need Is Love…

LOVE SOUP that is!

Love soup in jar

Sometimes a delicious, healthy, home cooked meal makes all the difference. Love Soup is high in fiber, inexpensive and something you could make a month in advance or even give as a gift. How many recipes can tout that? Enjoy!

Jar ingredients: bottom up layers in a quart sized jar (pasta sauce jars work well)

  • 10 beef bullion cubes (or 10 vegetarian soup base cubes for vegetarians)
  • 1/4 cup dried minced onion
  • 1/2 cup dried split peas (green or yellow or combo)
  • 1/2 cup Creamettes
  • 1/4 cup barley
  • 1/2 cup dry lentils
  • 1/3 cup long grain white rice
  • 1 cup uncooked tricolor rotini or spiral pasta to fill jar

Love soup in bowl

Soup cooking instructions to include with jar:

LOVE SOUP

In a large kettle, brown 1 or 2 lbs of lean ground beef or meat alternative. Remove tricolor pasta from top of jar and reserve. Add the rest of the jar contents to the kettle with 12 cups of water. Bring to a boil. Then, simmer 45 minutes. Add tricolor pasta and simmer 15 minutes more. Serve with your favorite bread and salad. Serves six to eight.  Enjoy!

Note: You may also use Italian sausage, meat substitute or stew meat, instead of ground round.  Feel free to add any leftover cooked vegetables or chopped tomatoes (add any raw vegetables at beginning.)

If too thick, add a can of broth or water.

Child Making Love Soup Blakely Fit

I had my daughter help with her teachers’ gifts last year. She loved it! Make a funnel out of foil or parchment paper to help with their aim. We tied ribbons on the jars and included a little card with instructions (email if you would like a copy.)

Love soup in bag

To help with future dinners, I actually make several at a time in resealable bags. Then, when it’s time to cook, I just brown some ground round, add water, bag ingredients and simmer. Everything cooks in one pot. Dinner is ready in an hour with little actual work in the kitchen.

 

Pick Your Party

In the next twelve days there are a lot of opportunities to celebrate. And celebrating is good. Indulging during every one of those celebrations is not.

Golden LightsI encourage you to “pick your party.” Choose one event for indulging. Because, it is not one holiday dinner that causes holiday weight gain and unhealthy routines. It is the daily treats, late nights, changes in schedules, parade of parties and increase in alcohol consumption that leave us five pounds heavier and a lot more sluggish. Choose the celebration that would be the best fit and stick with it. Be present and engaged for your other events. Enjoy the people, the conversations and the reason for the get together.

I know this may sound like you are depriving yourself. Well, you are: fewer drinks, less indulgent food and limited short nights. But, you are also depriving yourself of the work required to “get back to healthy” when this holiday season is over. And in my book, that is a plan worth considering.

I wish you and your loved ones a very healthy and happy holiday season!

Thanksgiving Help

My favorite Thanksgiving tips:


First thing this morning- go for a walk outside – five minutes or fifty – the fresh air and movement will make for a great start. Can’t this morning? How about with your favorite cousin before dinner?

Eat plenty of fruit with your breakfast. (Pack in the nutrients and yes, I absolutely recommend you do eat breakfast.)

Park conversations away from the appetizer table or desert table. (mindless eating is too easy over a spread of delicious treats)

Do not go to the party ravenous – have a snack and plenty of water before you arrive
Looking up from underwater
Mingle, walk around or help your host between dinner and desert. It may help alleviate “food coma” feelings and reduce additional grazing. Lake front
My thanks to you…

I am so very fortunate to have a thriving business and healthy client base. Every compliment, referral and opened email has a tremendous impact on Blakely Fit. A very heartfelt thanks for your continued patronage and wishes for a very healthy and happy Thanksgiving to you and yours!   All my best, Michelle

“Do you like green eggs and ham?”

IMG_9167“Try them! Try them! And you may!” – Dr. Suess
In honor of Father’s Day, I thought I would share one of my husband’s (the father of my children) favorite meals. These Mexican inspired tacos offer protein, veggies, flavor and fiber.
Easy and delicious! Enjoy!

IMG_9159Chop two red peppers and one large onion

Saute veggies in large pan with a drizzle of olive oil until soft

Scramble 7 eggs and 5 egg whites

Add eggs and 29oz can of drained black beans

IMG_9160IMG_9161

Stir in pan. Then, periodically scrape mixture from edge to bottom of pan with spatula until all the eggs are cooked.

As I hope you can see, the black beans dye the eggs greenish. (If you want to avoid this, simmer the beans in a separate pot and add as you layer your taco.)

IMG_9162

Warm corn tortillas and create your taco. Layer egg mixture, a sprinkle of monterey jack cheese (or something more authentic) and fresh cilantro.

As far as the “ham” is concerned, we are truly a bacon family. I’ve found that baking strips of high quality bacon on cookie cooling racks over a cookie sheet (to catch all the fat) strikes a good balance of delicious and not too indulgent. Bake well in oven for about 18 minutes at 385 degrees.

Serves two adults and two children with leftovers.

Enjoy!

Healthy Holiday Hot Dogs

Whether honoring our veteran’s by attending a parade, making a donation or writing a letter of thanks, Memorial Day weekend also involves cookouts and time together. Below is a healthier spin on a holiday classic that I believe even our soldiers would enjoy (no tofu dogs here.)
Healthier Hot Dog Meal
The usual suspects: 
    *    hot dogs
    *    white buns
    *    chips or mayonnaise based potato salad
    *    baked beans seasoned with BBQ sauce and/or brown sugar
    *    cookies and brownies
    *    beer and pop
Let’s be clear, I am an eater and enjoy holiday eating. In addition, as the household manager, I thoroughly appreciate attending events were someone else is so kind as to cook. My suggestions below are simply a more nutrient rich, possibly lower calorie version of the usual suspects. I’m not suggesting you turn your back on the classics – just consider trying something new. I hope you enjoy them as much as we did!
Alternatives:
    *    all beef high quality franks (more expensive but generally better for you)
    *    offer nutrient rich cut up cucumbers, tomatoes and onions for toppings
    *    whole wheat buns (slightly more fiber and no one can tell the difference)
    *    sweet potato fries (bake in the oven, lower fat alternative, nutrient rich)
    *    vegetarian baked beans seasoned with ketchup and relish
    *    watermelon (great source of vitamin C, lycopene and beta carotene)
    *    offer flavored seltzer, 100% fruit juice and lite beers with the standardsSafe travels to you and yours! And our deepest gratitude to those that have given their lives for this great country of ours. May we all enjoy our freedoms, loved ones and those we’ve lost on this important weekend.

Easy Peasy Mac and Cheesy

Easy Peasy Mac and Cheesy 1
Barely anytime for dinner? Need something quick, easy and adequately healthy? We love this one…

Grocery List: two boxes of organic whole wheat mac and cheese, three servings of high quality ham or smoked turkey lunch meat, one bag of frozen peas (milk and butter if you don’t have any on hand)

  1. Add two boxes of organic whole wheat mac ‘n cheese pasta and half of a bag of frozen peas (three or four servings) to boiling water.
  2. Finish making mac ‘n cheese according to directions and add a little extra milk to help the sauce coat
  3. Add two servings of chopped, high quality ham or turkey lunch meat slices and mix.

 Easy Peasy Mac and Cheesy 2 Easy Peasy Mac and Cheesy 3

We put this in a thermos for my 4 year olds lunch. Leftovers serve as a great quick meal for fussy eaters. Enjoy! Let me know if you liked it!

Krispy Kale

Rinse one large bunch of kale.
Remove stems and cut into 3″ bite-size pieces.
Drizzle with olive oil and sea salt.
Toss.
Spread onto parchment paper and bake at 250 degrees for about 15 minutes (remove when edges start to brown.)

Doubt the deliciousness? That’s my four year old’s hand in the photo – she couldn’t wait for another bite. Thanks to my baby brother for the recipe.

Turkey Time Tips

My favorite Thanksgiving tips:
  • First thing Thursday morning- go for a walk outside – five minutes or fifty – the fresh air and movement will make for a great start (or join us on Wednesday for a special class – everyone is welcome)
  • Eat plenty of fruit with your breakfast (pack in the nutrients and yes, I recommend you do eat breakfast)
  • Park conversations away from the appetizer table or desert table (mindless eating is too easy over a spread of delicious treats)
  • Do not go to the party ravenous – have a snack and plenty of water before you arrive
  • Mingle, walk around or help your host between dinner and desert. It may help alleviate “food coma” feelings and reduce additional grazing.
My thanks to you…
I am so very fortunate to have a thriving business and healthy client base. A very heartfelt thanks for your continued patronage and wishes for a very healthy and happy Thanksgiving to you and yours. All my best, Michelle
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