NOT JUST ABS
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Body Workout, Diet and Nutrition




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7 x 10 - 100 page fitness book in full color - $18.99 plus tax and shipping


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As I say in the book, I am always trying new recipes I find in magazines, books or I just come up with something on my own.

In Not Just Abs, I go over my dietary needs including my protein, carbohydrate and fat intake for my lifestyle diet as well as rapid fat loss diet for competitions. Some of the following ingredients, such as the carb/protein cake/bars/muffins that follow, are based on my body weight and protein/carb intake. The ingredients can be adjusted to meet individual protein/carbohydrate needs or one bar to me can be two for someone with lower needs per meal.

Also, see my Healthy Foods link to see pictures of and learn where to buy some related ingredient items.

Not Just Abs includes some of my favorite recipes so be sure to buy a copy. The recipes here are ones I came up with after I finished the book.

 

Healthy Recipes

My high carb, high protein cake/bars

Makes 5 servings

I usually have this for my mid morning meal around 9:30 - 10:00 in between breakfast and lunch.

With Pears


 

 

With blueberries and raspberries

I recently started making muffins with this recipe, 10 smaller ones (2 per meal), or 5 large ones.

 

Ingredients:

(Similar to ingredients used in flap jacks in book):

  • Multi-Grain cereal - five servings (2 1/2 cups) (one serving = 1/2 cup)
  • One and a half to two cups of water
  • Four eggs whites, two yolks
  • 1 packet protein powder: chocolate Metrx
  • 2 scoops of vanilla whey protein powder - Body Tech or 100% Whey Protein
  • One or two fruits: Pears, apples, blueberries, raisens, cranberries, raspberries (blueberries and cranberries are great for this as they explode when baked)
  • Three to five packets of Stevia Plus
  • Cinnamon - (I use about 5 good sprinkles)
  • If I want to go really clean, instead of the protein powder, I will use egg white powder found in some supermarkets in the baking isle. (A whole container usually equals around 20 to 21 egg whites - name of egg white powder to follow)

Preheat oven to 425 degrees. In a large mixing bowl (preferrably one with measurements), mix the multi-grain cereal and water. Microwave for three minutes. Mix the eggs in a separate bowl, then mix into the cereal. The mix should be firm, not watery. Start with 1 1/2 cups of water, if not enough, not mixing well, add more water until mixing well. Cut up, add and mix in the fruit. Mix in the protein powders, then the cinnamon and finally the Stevia Plus. Start with a couple packets of Stevia, taste the batter - if not sweet enough for you, add more. Pour into baking dish and bake at 425. Try to use a large baking dish, (not that deep) so the bars won't be too thick. Check after about 10 or 12 minutes, if top is wet, not firm, continue baking until about 15 minutes total. Don't overcook, these are not good, overdone. Let cool, cut into five (or more) equally sized portions. I wrap each in aluminum foil, keep refrigerated and bring to work in my cooler/lunch bag. I enjoy cold but can be reheated.

Example of my dinner vegetables

Birds Eye Baby Pea & Vegetable Blend, grape tomatoes, sweet baby red, orange, yellow peppers, bean sprouts, canola oil, No Salt and peppercorn pepper.

 

My salmon/cheese sandwich (One of my favorite weekend treats)

Ingredients:

  • Milton's Bread from Trader Joe's
  • One can Bumble Bee Prime Fillet Atlantic Salmon
  • Canola Oil Mayonnaise (Spectrum or Hellman's)
  • Fat Free cheese slice

Thoroughly drain and wash Salmon with water by filling can with water and squeezing top down two or three times. In a medium size mixing bowl, mix one can salmon with 1 1/2 to 2 tablespoons of canola mayonnaise. Add some salt substitute and pepper to taste. Spread on bread (this bread, I like soft, not toasted). Add a fat free cheese slice and enjoy! I absolutely love this sandwich and will add Snyder's Pretzel Bites or Rice Crackers for a side.

More to come.........

 

BUY NOT JUST ABS FOR MORE RECIPES!

 

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