Egg White with Greens Frittata Sandwich

 

egg-white-fritatta

Ingredients:

2 cups of all egg whites

½ cup of cooked chopped broccoli
½ cup frozen and defrosted or steamed fresh spinach

½ cup of chopped bell pepper (any colors)

3 scallions chopped finely

½ tsp. dried oregano

Fresh ground black pepper to taste

8 large fresh washed romaine leaves (or similar for “bread”)

2 Tablespoons Walden Farms  zero calorie dressing of your choice

 

 

Directions:

  1. Heat a skillet to medium heat and coat with non-stick cooking spray.
  2. Add chopped broccoli, peppers, spinach and onions and cook until tender.
  3. Beat egg whites, oregano and pepper together and then pour over the veggies in the skillet.
  4. As the eggs begin to cook from the middle out, gently lift the edges of the egg with a spatula so that the mixture and flow out to the sides and bottom of the skillet.
  5. Cook until the eggs are cooked through but still moist.
  6. Cut the skillet into 4 even pieces.
  7. Place each piece on a Romaine leaf and spread lightly with dressing. Sandwich with a second leaf.

 

Enjoy! Makes 4 Servings!

 

Nutritional Information.

  • Serving size: 1 sandwhich
  • Per Serving: 100 Calories, 1  fat, 4 g carbohydrates, 14 g proteins

Summer Livin’, Salad Lovin’…… It’s All about the BASS (BIG ASS SALADS) YUM!

   Its’s not too late to get lean by Labor Day!

The GKF eating plan can get you the results you want .  The best part is it is simple to follow, and allows you to “cheat” on the weekends as long as you are strict during the week !

1. Green Smoothies 1-2 times daily

2. Big Salad for Dinner. The bigger the better. Fill yourself up with all the tasty colors of summer 🙂

GKF Cobb Salad:

salad cobb

Ingredients:

2 strips cooked lean/ low sodium turkey bacon crumbled

3 cups fresh washed baby spinach

3 hard boiled egg whites cubed

3-4 ounces of grilled boneless skinless chicken breast

10 grape or cherry tomatos halved

1/4 an avocado diced

1/4 cup of beet sliced

1/4 cup cucumber sliced

1/4 cup carrots shredded

Directions:

Place spinach in a BIG bowl

Arrange the rest of the ingredients on top in sections or rows.

Enjoy with a low cal/ low sugar dressing

Garden Green Egg Salad (Lettuce Wraps)

Another green and white option to fill the creamy salad bowl at your cookout! 

7211_kappa-delta-green-white-hand-tank-back

(makes 12 servings)

Ingredients:
24 large eggs

1 ½ cups nonfat plain greek yogurt (or non dairy substitute)

3 tablespoons of your favorite yellow or Dijon mustard

sea salt, fresh ground black pepper, paprika

6-10 chooped scallions

3-4 minced celery stalks

24 large romaine lettuce leaves (optional)

2-3 cups of sprouts

Directions:

  1. Place all the eggs in a large sauce pan and cover them in cold water. Bring them to a boil for about 5 minutes and then remove from the heat and cover with lid.
  2. Let stand for 12 minutes , then drain.
  3. Peel the eggs and remove the yolks. Discard yolks.
  4. Dice the egg whites and combine with Greek yogurt and mustard.
  5. Stir in the scallions and celery.
  6. Season with sea salt, fresh ground black pepper and paprika.
  7. Serve alone in a serving bowl or divided evenly among the lettuce leaves and roll up, top with sprouts.

img_1084

Green and White Cookout Friendly Appetizers!

Summer is heating up and so is your body! Don’t let food through you off track!  Here are a couple ideas for healthy appetizers at your Holiday Weekend BBQ’s 🙂

images-19

Green and White Chicken and Zucchini Poppers

Ingredients: 2 lbs Extra Lean Chicken Breast Ground 4 cups Peel On Zucchini Grated 5-6 Chopped Scallions 6-8 tbsp Minced Cilantro 4 tbsp of Minced Garlic 2 tsp Sea Salt 1 tsp Ground Black Pepper 1 tsp Cumin Powder Non-stick cooking spray Directions:

  1. Mix ground chicken with zucchini, scallions, cilantro, garlic, salt, pepper, and cumin. (mixture will be wet)
  2. Heat a medium sized frying pan to medium and coat with non-stick cooking spray.
  3. Make heaping tablespoon sized meatballs and scoop them into the pan.
  4. Cook for about 5-6 minutes on one side and maybe slightly less on the other side, or until they are golden brown and cooked through to the center.
  5. Preheat over to 400 degrees.
  6. Spray a baking sheet with non-stick cooking spray.
  7. Scoop meatballs onto pan.
  8. Bake for 20-25 minutes.
  9. Serve as an appetizer with guacamole, salsa, or your favorite sauce for dipping.

c5c51fae56f7aff248d7495e0750d5dc

 Green and White Spinach and Artichoke Dip!

Ingredients: 1 cup raw cashews 3 cups warm water 5 garlic cloves 2 tsp sea salt 1 tsp garlic salt 1 tsp garlic powder 1 tsp onion powder ¼ cup nutritional yeast ¼ cup apple cider vinegar ¼ cup water ½ of a Spanish onion diced sprinkle of ground black pepper 16 oz package of frozen chopped spinach, cooked per directions on bag (can also substitute kale for spinach or go 50/50) 16 oz fresh or canned artichoke hearts, cut into quarters Directions:

  1. Preheat oven to 400 degrees
  2. Blend the following in heavy duty blender or food processor:

-cashews – water -garlic cloves – sea salt – yeast -dash of pepper

  1. Blend until smooth.
  2. Sauté the diced onion in non-stick spray and a couple tablespoons of water.
  3. Once the onions are soft add ¼ cup water abd ¼ cup apple cider vinegar.
  4. Add a sprinkle of sea salt and let simmer on low for a couple minutes.
  5. Pour the cooked (and drained) spinach and the cashew mixture into the onion mixture in the pan and mix.
  6. Next add the artichokes, garlic salt and powder, and onion powder and mix.
  7. Transfer into a 13×9 baking pan (or other oven safe pan depth can differ)
  8. Bake of 10 minutes. Remove from over and stir well. Then bake again for another 10-15 minutes.
  9. Remove from oven and let cool. Garnish with your favorite vegetables like diced tomatoes or chili peppers.
  10. Serve with celery sticks, sliced cucumbers, sliced peppers, broccoli, and cauliflower!

images-20

Spiralized Zucchini Shrimp Scampi

Try this delicious Green and White recipe!

2ndshrimpscampi

Ingredients ( 2 servings):

12 shrimp (deveined and deshelled)

1 tbsp minced garlic

¼ cup finely chopped shallots

4 tbsp fresh squeezed lemon

2 tsp lemon zest

3 medium peeled zucchinis spiralized

2 cups fresh washed baby spinach

2 tbsp fresh chopped parsley

1 sprinkle of red pepper flakes

1 sprinkle of ground black pepper

1 tbsp Olive oil

just a dusting or non-stick spray

Directions:

  1. Cook the garlic and olive in a large lightly sprayed skillet for about 1 minute on medium heat.
  2. Next add the scallions and shrimp. Season with pepper flakes and black pepper and cook for about 2 minutes.
  3. Once the shri
  4. mp are starting to sear on one side flip them and add them lemon juice and zest. Cook for another 2-3 minutes and then set shrimp aside.
  5. Add the zucchini noodles and baby spinach and stir for about 5 minutes. Add the shrimp back in and toss to mix.
  6. Plate the mixture and garnish with chopped parsley.
  7. Makes 2 servings.

GKF Chicken Fajitas

GKF Chicken Fajitas

 images-17

Ingredients:

¾ Cup Balsamic vinegar

2 tablespoons low sodium soy sauce

2 tablespoons fresh squeezed lime juice

1 tablespoon olive oil

1 tablespoon Worcestershire sauce

3 tablespoons minced garlic

1 pound of bones skinless chicken breasts halved and cut into ½ inch wide stripes

1 onion sliced

1 green bell pepper sliced (or non green bell peppers are fine)

1 zucchini sliced into ½ inch by 2-3 inch strips

1 cup snow peas

cooking spray

¼ teaspoon sea salt

¼ teaspoon ground black pepper

8 large Romaine leaves

Optional toppings:
Fresh salsa

Non-fat plain Greek yogurt

1 jalapeno pepper, chopped or sliced

1 thinly sliced avocado (non recommended for weight loss clients)

Fresh Cilantro leaves

Directions:

  1. Stir the first 6 ingredients together .
  2. Place the cut chicken in a large plastic bag and add ¾ cup of the vinegar mixture and marinate in the refrigerator for at least 1 hour (or overnight), turning occasionally.
  3. Place the veggies in another bag and marinate at room temperature for 1 hour in the remaining vinegar mixture.
  4. Heat griddle pan to medium high heat and spray with nonstick spray.
  5. Put chicken on pan an sprinkle with salt and pepper. Do not use the remaining marinade, throw away.
  6. Cook chicken for about 2 minutes on each side or until done.
  7. Add veggies to pan (discard marinade) and cook for an additional 8-10 minutes. Stirring ½ way through.
  8. Wash and pat dry the 8 lettuce leafs, and place 2 on each plate.
  9. Divide the chicken mixture evenly among the lettuce.
  10. Dress with jalapeno, salsa, Greek yogurt, avocado slices and cilantro.
  11. Enjoy!

The GKF Special Green Smoothie

Cherry-vanilla-peach

Ingredients:
2-3 cups fresh washed greens (chard, kale, collar greens, or spinach)
½ cup sliced peach or apricot (frozen optional)
½ cup plain non-fat greek yogurt
¼ cup sliced strawberries (frozen optional)
¼ cup whey protein powder (vanilla or strawberry flavored best)
-chose protein that has 23g of protein or higher per 30g serving size
12 ounces of water, unsweentend almond milk or coconut water.
1 tablesoon ground flax or chia seeds.
Ice optional.

Directions:
Blend liquids with the greens on high until liquified. Add additional ingredients and blend until smooth. Add ice if desired. Enjoy immediately!

Go GREEN and WHITE with these DELIGHTS!

 

10501673_312810848884216_7822999886010602103_n

How to make a green smoothie: Add liquid (water), and base (kale/spinach/romaine) first and blend until liquefied . Add additional ingredients slowly and blend until desired consistency.

Green Detox Smoothie:

1 cup chilled green tea
1 cup cilantro
1 cup baby kale (or substitute in another leafy green)
1 cup sliced cucumber
1 tablespoon or more of fresh ginger, chopped or grated
Add the juice of 1 or more lemons to taste.

Kale Ginger Zinger Smoothie:

1 cup sparkling water
1 cup baby kale or chopped kale with center rib removed
1 tablespoon fresh ginger, chopped or grated
¼ cup mint leaves
Add the juice of 1 lime or more to taste.
4-5 ice cubes or more as desired.

Turkey Zucchini Meatballs:

Ingredients:
1 pound lean ground turkey
2 egg whites
1 large Zucchini, grated
6 chopped scallions
2 tablespoons chopped mint leaves
2 tablespoons chopped cilantro
2 large garlic cloves minced or finely chopped
1 teaspoon ground cumin
½ teaspoon cayenne pepper
½ teaspoon fresh ground pepper

Directions:
Preheat oven to 425 F.
Line baking sheet with waxed paper.
Combine turkey, zucchini, scallions, egg, mint, cilantro, garlic and spices.
Shape meatballs (about 2.5 tablesoons per meatball)
Set meatballs on a plate (should make about 18).
Warm a skillet and coat with non-stick spray.
Brown the meatballs on all sides, should cook for about 4 minutes if you cook half the batch at a time..
Transfer the browned meatballs to the baking sheet.
Repeat with the second half of the meatballs.
Place the baking sheet in the preheated over for 6-7 minutes or until cooked fully.
Serve with green veggies!

Green and White Cleanse!

 

#GreenandWhiteCleanse

 

Before starting any training program it is 100% necessary to make sure that your diet is also on par.   If you want to change your body you are going to have to change both the way you eat and the way you exercise.   To reap the greatest benefit from your fitness routine you must feed your body the nutrients that it needs to repair and rebuild itself and you must avoid eating things that are not of value to your body.

 

It is important to change your attitude towards food. Food is fuel. You need to eat to live, not live to eat.

The Get Kristen Fit method of diet overhaul begins with a green and white “cleanse”. 

 There are 3 reasons for the cleanse:

 

1.  To challenge participant’s to a task that is very possible but also is very difficult for many. It is 100% a mental challenge to                   make drastic dietary changes, fight cravings, and stop making excuses.   If you cannot complete a four-day cleanse, you are probably not in the right mentality to make lifestyle changes at this time. I have a very strong belief that if you make a commitment to do something you DO IT 100%, you do not just try to do it. You either DO IT, or don’t waste your time.

2.  The cleanse is also beneficial to your body because it will start to clean your systems of all the unnatural crap that is probably in your diet to start. Anything that is not raw in the store most likely has added preservatives and chemicals in it. The added fiber from the greens will help to clear your digestive tract of backed up waste debris so therefore your body can absorb nutrients more easily going forward.

3.  By preparing for and doing a cleanse, you will also be ready to start making long lasting lifestyle changes.   You will learn that the key to eating cleanly is just to always be prepared ahead of time. Failure to prepare is preparing to fail.   After removing non-vegetable carbohydrates completely for just a short period of time many people will lose cravings for them. You will get a better grasp of what things caused these cravings (low blood sugar, tiredness, thirst etc), and you will feel more energetic during the day and sleep better at night! You will also feel less bloated and more many people lose up to 10 pounds in the first week!

 green-ginger-celery-juice-9-1

The Green Veggie and White Protein Cleanse:

(The goal is to stay with this diet for a minimum of 4 days to a maximum of 10 days)

What to eat:

Read below, there are NO excepctions.

White Fish (haddock, cod, tilapia, etc.)

Chicken or Turkey (Lean, boneless, skinless, or ground)

Broiled, baked or grilled, with lemon, garlic, or pepper or other non salt seasoning only to flavor.  No oil except for a dusting to non-stick pans.

Green Veggies (broccoli, broccolini, asparagus, green beans, spinach, kale, lettuce, brussle sprouts, cucumber etc.)

Boiled, steamed, baked, grilled,

Try to eat 3 medium sized or 5 smalls meals a day.  Snack on green veggies! As long as you are eating from the list above do not worry about how much, eat as much as you want! Eat before you are hungry . Eat the second you start thinking about any food. Drink tons of water, aim for ¾ you body weight in ounces of water each day ( if you weigh 150 pounds, you should drink 112 ounces or about 14 cups of water per day. You are also allowed black coffee and or tea. No dairy, no sugar or artificial sweeteners.

If you absolutely cannot muster meat and veggies for breakfast then your next best option is to drink fresh raw green veggies, juiced or blended in a smoothie. For taste, juices usually have fruits added, so try to make juices with lemon or lime to flavor. Juices from Joos , SUJA or Blueprint are available at wholefoods pre-made but these green juices all contain apple so use this as a last but next best option.

 

It’s best to have a friend or group to cleanse with so that you can be supported and motivated by others. Make sure to take pics of your meals and share with the group so that people can feed off of each other’s positive energy as well as get ideas from each other. For social networking purposes make sure to tag #getkristenfit and #greenandwhitecleanse .

10372302_296836003815034_8627674653144287397_n

Directions for coming off of the cleanse and nutritional guides going forward are available from Kristen. Please email Kristen@getkristenfit.com to join a program

Lose It To Win It

GetKristenFit’s Weight Loss Challenge

8 weeks will CHANGE YOUR LIFE!

DSC_9596-Edit

Tomorrow marks the beginning of another round of my ever growing weight loss challenge. So far I have thirty-five individuals enrolled and ready to shake things up a bit just in time to earn their best body ever before summer rolls in. This will be the sixth edition of this program and I’m positive that it will be the best and most successful yet! Not only do we have the weather on our side to heat things up, but also, after helping over 200 people go after their weight loss goals over the past year, I feel as though my expertise are more than sufficient at this point…… just ask the six winners that have gone home with cash prizes totaling over $3,000 🙂 ! In past rounds several people who have been struggling to lose weight for YEARS succesfully have lost between 10 and 30 pounds in just weeks!

IMG_2793

Magda avoided cake to take the cake during the last round of Lose it to Win it!

The basic outline of the program:

Participants sign up and pay a fee to join (all money collected goes into a Pot to be awarded to the winner)

All participants do an initial weigh in with me on our official scale (weigh ins start tomorrow May 4th)

Participants can chose to do weekly weigh-ins with me for a $30 buy in fee (reccomended), or can just weigh in at the beginning or end of the program for a $50 buy in fee (if you do not live local). If a participant gains weight from one week to the next they pay a $1 per 1/2 pound, fee to the pot. If a participant misses a weigh in then they pay a $6 fee to the pot (equivalent of gaining 3 lbs).

All participants will do their final weigh in on Monday June 30th.

This round will have 2 winners that will spilt the pot: 1. Most weight (in lbs) lost 2. Greatest % of body weight lost

Program details:

1. The challenge starts off with a nutritional cleanse. There are a few options to chose from and the goal is to cleanse for a minimum of four days. If people are feeling good and energetic they are encouraged to continue cleansing for up to a week. (Check back for my post on details of the cleanse)

2. Each participant will also agree to give up ALL refined sugar, ALL alcohol, or ALL refined sugar and ALL alocohol for a minimum of 30 days. Note: All previous winners of this program continued cutting one or both for the entire 8 weeks. Each participant will have a buddy to report to and hold them accountable for staying on track with this part of the challenge.

3. We also will have a kick off workout tomorrow (Day 1) where we bring people of all fitness levels and abilities together to meet and motivate each other. Our workout is going to be a heavy bag boxing class at Nonantum Boxing Club taught by the lovely yet badass Shannon Gargaro.

image

Shannon Gargaro, Nonantum Boxing Club Newton, MA

 4. Each week there will different physical challenges to conquer, which are emailed out at the beginning of the week. They will start off easy and get progressively harder as the program goes on.

5. Daily motivational emails are sent out each morning that also will offer diet tips and workout ideas.

6. Several group workouts and outings are planned throughout the course of the 8 weeks. We try lots of new things to keep it interesting and fun. Working out shouldn’t feel like work or be boring….Who wants to spend their time like that!

7. At the end everyone is happier and healthier 🙂 I will post updates on the competition and the outline the program so stay posted and root everyone on!

I will post updates on the competition and the outline the program so stay posted and root everyone on!

Xoxo,

Coach K