Monthly Archives: October 2014

Protein Pita Pizzas

pita pizza

Calories             421 (for both pitas!!!)

Protein                 50

Carbs                    26

Fat                         13

Ingredients & Directions:

*warm oven to 385 degrees and place 2 Joseph’s Flax, Oat Bran & Whole Wheat Pitas on tray to CRISP them up (about 10 minutes). I usually turn them over once or twice.

*while pitas are getting crispy – DICE ½ cup of mushrooms, ½ cup of red pepper and one slice of red onion. Sautee together with garlic and then add ½ cup of fresh salsa and 4 oz. of diced cooked chicken breast and mix.

*remove crispy pitas from oven – spoon ½ of above mixture onto each pita. Then top with bananas peppers (about 4 – 6 on each pita) and ¼ cup of shredded sharp cheddar cheese onto each pita. Put back into oven until cheese melts (just a few minutes).

Enjoy!

Pumpkin Pancakes, Chicken & Cake…….

It’s that time of the year so I thought I would share my favorite pumpkin recipes……..

Pumpkin Egg White Pancakes

image

Calories             185

Protein                 23

Carbs                    20

Fat                          3

Ingredients & Directions:

*beat 5 eggs with cinnamon, vanilla & ground clove

*add 2 TBSP coconut flour& ¼ TSP baking powder and beat until mixed

*spoon in ½ cup of canned pumpkin puree & mix well

Warm up pam, spray with PAM and make your pancakes. I find it easier to make smaller ones with this batter.

Top with Walden Farms Pancake syrup.

Enjoy!

Chicken & Pumpkin Casserole

image

Calories               257

Protein                 32

Carbs                     27

Fat                          2

Ingredients:

*1/2 cup organic pumpkin puree

*1/2 diced tomatoes (canned no salt added)

*cinnamon, allspice & truvia to taste

MIX together in baking dish then add:

*1 cup RAW chopped zucchini

*1/2 cup RAW chopped red pepper

*7 RAW asparagus spears chopped

*4 oz. COOKED chopped boneless chicken breast

Combine all of the ingredients in baking dish and bake at 375 for 30 minutes

ENJOY!                                                                                                                                   

Chocolate Pumpkin Protein Cake

image

Calories               280

Protein                 35

Carbs                     27

Fat                          3

Ingredients:

*1 cup organic pumpkin puree

*1 scoop P4P chocolate protein powder

*3 egg whites

*1 TBSP coconut flour

*½ TSP baking soda

*Cinnamon, vanilla powder & truvia to taste

Combine all of the ingredients in baking dish (spray with PAM – it sticks) and bake at 375 for 45 minutes

I enjoy for breakfast !

 

 

Post Season ACTION Plan

team mantra 2013

When I was running marathons, I learned the importance of having a post-marathon action plan in place. Anyone could feel a bit lost after following a training program for 6 months, completing the race and then having NO plan to follow. The SAME applies to bodybuilding, fitness or figure competitions. We need to have a post-season action plan in place. My competitions are quickly approaching so I want to put my post-season action plan in writing. I hope my plan offers some help or ideas to fellow athletes.

Tara’s December 2014 – December 2015 Post-Season Action Plan

1st congratulate myself on completing another competition season (my 3rd). NO matter what the results will be I am proud of my accomplishments. I think I handled the prep much better both mentally and physically. You have to enjoy the journey and learn from it – not hate it, be miserable and make others uncomfortable or pay for the price for what we have chosen.   I know that I am bringing a better version of me to the stage this season. I’ve worked hard on my legs and can see the improvements. You should NOT be competing to win against fellow competitors; you should be competing against yourself to see the improvements in YOU. This is a hard lesson to learn.

2nd start my REVERSE DIET – of course this will really start a day or two after my last show. A girl needs a few cheat meals. I do not want to be an unstoppable eating machine but want to do a proper reverse diet so that I can heal my metabolism and not put on too much fat too quickly. This goal is going to be the hardest for me but I can do it. My goal weight is 130-135 for the off-season. During this prep season I liked how my body looked and felt at this weight. Funny thing…..back when I ran marathons if I weighed 130-135, it would have looked like fat on me. I weighed around 122 during my marathon days. Now at 135 I look lean (still 6-pack abs). So LADIES –what does this tell us? The numbers on the scale really don’t mean a lot and that to really transform your body you need to lift heavy weights! Below is an article from my coach, Eric Helms, on the topic of the dreaded REVERSE DIET. THANKS ERIC!!

http://www.3dmusclejourney.com/2010-05qa.php

3rd no competing for 2015 – I need to take the entire year off to make the changes I want in my body and I need a mental break from the prep diet. I am planning on competing fall 2016. However, this doesn’t mean a break from training; I can train even harder because I can fuel my body. I’ve been competing for the last 3 years and wasn’t ready for an extended break. Eric kept trying to talk me into it – I am now ready! I believe this is another hard action plan for many competitors. They do not take the time off to make the gains; they just keep competing year after year with the same package.

4th strength goals:

Deadlift                 345#

Back squat          285# (Anthony thinks 300 – we will see)

Front squat         230#

Bench press       175#

Overhead press  100#

Learn muscle-ups

Work on my form for cleans, snatches and overhead squats

CrossFit competition

Thinking of a power lifting competition

The off-season is a time to make improvements to your physique. Use this time as productively as you can!

Chocolate & Strawberry Protein Pizza

You can call this a high protein pizza or COOKIE!!! It tastes that good……I ate it too fast to get a picture so will make again soon…..

Calories              335

Protein                 29

Carbs                     39

Fat                             7

Ingredients & Directions:

*Sprinkle cinnamon & ground clove on P28 FLATBREAD and bake in oven until crispy. I bake on my stone at 375 for about 15 minutes

*remove crispy P28 flatbread from oven and top with a layer of Walden Farm Chocolate Dip

*then top with 1 cup of thinly sliced strawberries

*drizzle Walden Farm Chocolate sauce over strawberries

*cut into squares and ENJOY!!

I usually make 2 of these at a time, one for Paul & Kennede to share and one for ME – remember I don’t share my food:)