Ingredients: 8 6-inch flour tortillas Non-stick spray coating 1 small onion, sliced and separated into rings 2 cloves of garlic, minced 1 medium red or green capsicum, cut into bite-size strips 1 tablespoon cooking oil 230grams chicken breast halves, cut into bite-size strips 1/3 cup salsa 2 cups shredded lettuce 1/4 cup plain low-fat yogurt or low-fat sour cream 1 … [Read more...]
Beef and Onions
Ingredients: 340grams lean ground beef 2 cups fresh mushrooms, sliced 1 clove garlice, minced 2 medium onions, cut into thin wedges 1 300gram can beef gravy 2/3 cup plain low-fat yogurt 1 tablespoon Worcestershire sauce 1/4 teaspoon dried thyme or sage, crushed 1/4 teaspoon pepper 2 cups hot cooked rice of noodles 2 tablespoons snipped fresh … [Read more...]
Eggplant Parmesan
Ingredients: 1 egg, beaten 1/4 cups skim milk 1/8 teaspoon pepper 1 cup crushed saltine crackers 1/4 cup grated parmesan cheese 2 tablespoons dried parsley flakes 1 medium eggplant, sliced 1 430gram can of tomato sauce 1/2 teaspoon dried oregano, crushed 1 clove garlice, minced Non-stick spray coating 3/4 cup shredded part-skim mozzarella … [Read more...]
Curried Chicken and Rice
Ingredients: 1 cup water 1 can of stewed tomatoes 1/4 cup quick-cooking brown rice 1/4 cup snipped dried apricots 1/4 cup raisins 1 tablespoon lemon juice 2 teaspoons curry powder 1 teaspoon instant chicken bouillon ganules 1/2 teaspoon cinnamon 1/4 teaspoon salt 2 cloves of garlic, minced 1 bay leaf 450 grams boneless chicken, cut into 2cm … [Read more...]
Pancakes with Strawberry Sauce
Ingredients: For Pancakes: 1/2 cup whole wheat flour 1/2 cup all purpose flour 1 tablespoon sugar 2 teaspoons baking powder 1/4 teaspoon salt 1/4 skim milk 1 teaspoon cooking oil 2 egg whites Non stick spray coating For Strawberry sauce: 2 cups fresh or thrawed frozen unsweetened strawberries 1 tablespoon sugar 1 teaspoon … [Read more...]
Mushroom Pizza
Ingredients: 1 1/4 - 1 1/2 Cups all-purpose flour 1 package active dry yeast 1/2 teaspoon sugar 1 teaspoon cooking oil Non-stick spray coating 1 tablespoon cornmeal 1/4 cup low-fat cottage cheese, drained 1 egg 2 tablespoons grated pan-parmesan cheese 2 tablespoon dried basil, crushed 1 clove garlic, minced 1 medium green or red capsicum 1 cup sliced fresh … [Read more...]
Oat Bran Muffins
Ingredients: 1 1/4 cups whole wheat flour 1 cup oat bran 1/2 cup packed brown sugar 2 1/2 teaspoons baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1/4 teaspoon ground nutmeg 1/4 teaspoon ground cinnamon 1 cup buttermilk 2 egg whites 2 tablespoons cooking oil 3/4 cup shredded, peeled apple Non-stick spray coating Directions: In a … [Read more...]
Ridz Rant: Who are your heroes and what is it like to meet them?
This is a bit of a phenomenon that I have come across in my life. We all have someone in our life we aspire to be like, look like or someone that we admire what they have accomplished and stand in awe. The whole time thinking "wow I could not do that." But from what I have seen and what I have experienced myself is so much more than that. When we meet a mentor/hero/role model it is sometimes … [Read more...]
Ridz Rant: How Do I Know What Info Is Correct When It Comes To Nutrition???
This is a question that we get here regularly at Gym Ridz Personal Training and it is one really prickly topic. There is so much anecdotal evidence out there as to the right way to eat or the wrong. We know that the Okinawans outlive most of us and have few issues with heart disease and obesity. But we here stories of soy not being the greatest for us, and yet the Okinawans eat plenty of it. … [Read more...]
Changing Your Mind Can Change Your Life
If you’re ready to get into shape and really change your life, the first place to start is within your own mind. Leading a healthy, active lifestyle often calls for taking a mind-over-matter approach. Working out, eating right and making good choices calls for positive thinking to reinforce the actions you know you need to take. When you explore your own thought processes and your “mind chatter,” … [Read more...]
