We are gearing up for our FLY Olympics with all the determination and drive of a well-trained competitor. Your coach (FlyLady) will be pumping you up to compete in events you didnâ€™t know you could do. Youâ€™re a high FLYing athlete in these FLY Olympics!
As your nutritionist, I would be remiss to not make sure your training tables were complete with gold medal foods. Notice I mention the TABLE. Thatâ€™s because the backseat of the minivan doesnâ€™t count. Drive-thruâ€™s arenâ€™t for gold medal athletes. Athletes need and demand more of their food.
How does this translate for us? Well, to start with we need nutrients from our food, not just volume to quell hungry tummies. The nutrient part is what is going to take us into the stratosphere of energy, health and well-being. SO many testimonials I receive are from people who tell me what they USED to feel like and what they feel like now because they are eating healthier. Your hair and skin improves, your disposition improves and even your breath is a whole lot more pleasant! LOL And not just you eitherâ€¦the whole family benefits.
Babystepping is how athletes get to the top of their field. Babystepping is how you can turn your drive thru dinners into a true training table for raising a healthier family.
Remember when the Summer Olympics were in Greece a few years ago? How about we stroll down Olympic Memory Lane and try a couple of Greek recipes? Here are two youâ€™ll LOVE:
Low Carb Greek Turkey Burgers
1 egg, lightly beaten
1 pound ground turkey
1/3 cup whole wheat bread crumbs
1 tablespoon buttermilk
2 teaspoons Italian seasoning
1 teaspoon garlic powder
1 tomato, diced
1/2 cucumber, diced
1/2 cup feta cheese, crumbled
Salt and pepper to taste
In a mixing bowl, mix together the egg, turkey, crumbs, buttermilk and seasoning. I use very clean hands to get it all mushed together. Form four patties, salt and pepper them to taste.
In another, smaller mixing bowl, mix together the tomato, cucumber and feta. Salt and pepper to taste and toss lightly. Refrigerate until needed.
Preheat grill. Grill turkey patties on both sides, about five minutes on each side. Turkey should be cooked through and not pink. Serve with Tomato Feta Relish on the top.
Per Serving: 286 Calories; 15g Fat; 26g Protein; 11g Carbohydrate; 2g Dietary Fiber; 153mg Cholesterol; 412mg Sodium.Â Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat.
SERVING SUGGESTIONS: A great big green salad and bowl of baby carrots and cherry tomatoes (go easy low carbers). Non-low-carbers, throw the burger on a whole wheat bun!
VEGETARIANS: Skip the turkey burger and use a veggie burger, but make up the Tomato Feta Relish for on top.
KOSHER: Skip the cheese
GLUTEN FREE: Use GF bread to make your crumbs and make sure the Feta is GF too.
Great Greek Pasta
1 pound rigatoni, uncooked
1 tablespoon olive oil
2 cloves garlic, pressed
1 small red onion, chopped
3 boneless skinless chicken breast, cut into bite-sized pieces
1 large tomato, chopped
1/2 cup feta cheese, crumbled
2 tablespoons lemon juice
2 teaspoons oregano
In a large pot, bring water to boil for pasta. Cook till al dente, drain and set aside.
While pasta is cooking, in a large skillet heat olive oil over medium high heat. Add garlic and onion, and saute till translucent, but not brown. Add chicken and cook until chicken is done, about 5 minutes.
Reduce heat to medium low and add tomato, feta, lemon juice and oregano. Add pasta. Stir until completely heated through, salt and pepper to taste and serve.
Per Serving: 482 Calories; 8g Fat; 39g Protein; 61g Carbohydrate; 3g Dietary Fiber; 80mg Cholesterol; 224mg Sodium.Â Exchanges: 4 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat.
SERVING SUGGESTIONS: Serve with a huge spinach salad. I make mine with baby spinach, thinly sliced red onion, a smattering of raisins, some hard boiled egg if I have it and a balsamic vinaigrette.
VEGETARIANS: Skip the chicken and add a can of drained and rinsed white beans. YUM!
KOSHER: Skip the cheese or chicken.
GLUTEN FREE: Make sure the pasta is gluten free OR you could serve this atop a bed of brown rice.