Author drstaceynaito

Slow Cooker Sweet Potatoes

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Original post can be found at:

http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/9393-slow-cooker-sweet-potatoes.html

Food prep continues to be a tedious process for me, despite the fact that it is a regular occurrence. I am sure many of you can relate to such woes and are searching for ways to cut prep time down so you can take care of more important things in life. Usually I roast sweet potatoes in the oven, but I was particularly unmotivated the other evening and decided to adopt a lazy approach while still using the delicious marinade I typically mix up. I use a heavy hand with the spices because I want that holiday flavor, so you might want to cut down the portion of spices if you want a more basic flavor.

I usually avoid using the slow cooker because food items tend to get mushy, but as long as the potatoes are cut into large sections, that should not occur. Another bonus is that your place will smell incredible when these are cooking!

sweet potato crock pot
Ingredients:

5 pounds sweet potatoes or yams, washed and cut into large cubes

¼ cup olive oil

¼ cup balsamic vinegar

1 teaspoon pure vanilla extract

2 tablespoons pumpkin pie spice

1 tablespoon cinnamon

Directions:

Place sweet potato crock potsweet potato sections into a clean plastic bag. Mix remaining ingredients together, then pour into bag. Twist bag so that it is securely closed, then shake it so that the potatoes are evenly coated with the marinade mixture.

Open bag and pour contents into slow cooker. Add 1 cup water and set cooker on low.

Protein Pancake Recipe

drstaceynaito 3 Comments

I love pancakes. When I was a child, they were served on a rare weekend day when my mom felt inclined to cook something other than the usual eggs and breakfast meat. Now that I am involved in fitness, I rarely entertain the idea of eating pancakes, but there is a healthy and high protein version which anyone can easily cook up. I used to make these in 2010 when I was in the midst of contest prep for the national stage, so they are definitely contest friendly. I love this particular recipe because they are moist and dense, just the way I like them. You can top your pancake with nut butter, jam, fresh fruit, honey, agave nectar or syrup.

protein-pancake-with-berries

DR. STACEY’S PROTEIN PANCAKES:

2 large egg whites
1/4 cup almond milk
1/3 cup dry oats
1 teaspoon cinnamon
1 scoop vanilla whey protein
1-1/2 tablespoons nonfat Greek yogurt (optional)

Blend all ingredients together. Spray a skillet with non-stick cooking spray, then pour mixture into skillet. Cook on medium heat for about 3 minutes, then flip over and cook for another 3 minutes. Remove from pan and serve with 1/4 cup fresh fruit and 1 teaspoon peanut or almond butter.

2014 Olympia Qualification Series IFBB Announcement

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PITTSBURGH, PENNSYLVANIA, October 2, 2013 – The IFBB Professional Leauge, in conjuction with Joe Weider’s Olympia Fitness & Performance Weekend, announces the 2014 Olympia Qualification Series, a points-based system that determines qualifiers for all eight Olympia divisions

The Olympia Qualification Series awards points to competitors placing 2nd to 5th at Pro League events. At the end of the Olympia qualifying season, the top five competitors with the highest point totals in the Olympia Qualification Series qualify to compete at the Olympia

Since the winner of each competition automatically qualifies, no points are awarded for first place. Additionally, competitors placing in the top 5 at the Olympia automatically qualify for the following year.

Points and qualifications in the 2014 Olympia Qualification Series are awarded as follows.

TIER 1 – ARNOLD CLASSIC (USA)
2nd – 8 Points
3rd – 7 Points
4th – 6 Points
5th- 5 Points
TIER 2 – ARNOLD CLASSIC (SPAIN), NEW YORK PRO, PRAGUE PRO, DUBAI PRO
2nd – 6 Points
3rd – 5 Points
4th – 4 Points
5th – 3 Points
TIER 3 – ARNOLD CLASSIC (BRAZIL), PITTSBURGH PRO, CHINA PRO
2nd – 5 Points
3rd – 4 Points
4th – 3 Points
5th – 2 Points
TIER 4 – ALL OTHER PRO LEAGUE COMPETITIONS
2nd – 4 Points
3rd – 3 Points
4th – 2 Points
5th – 1 Point

To view the Olympia Qualification Series standings, as well as the current qualifiers for Olympia Weekend, visit http://www.iffpro.com, http://www.mrolympia.com or http://www.npcnewsonline.com.

Questions regarding the Olympia Qualification Series may be directed to the Joe Weider’s Olympia Fitness & Performance Weekend office at rchang@weiderpub.com.

The Incredible Egg

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(Original post can be found at: http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/7870-the-incredible-edible.html)
eggs
If you haven’t already incorporated eggs into your regular meal plan, you should. Eggs are an excellent source of protein, and also provide all eight essential amino acids which are necessary for optimal muscle gains. Eggs are also packed with the following nutrients:

· Vitamin A
· Vitamin E
· Vitamin K
· Vitamin B12
· Riboflavin
· Folic acid
· Iron
· Zinc
· Calcium
· Selenium
· Choline

You may have been duped into believing that eggs should not be eaten due to the fat content in the yolks. However, there are only 2 grams of saturated fat and a total of 5 grams of fat in an average egg. The body actually requires a certain amount of saturated fat for proper function, which translates to about 20 grams of saturated fat on a 2,000 calorie per day diet. If you add only four whole large eggs to your daily diet, you will get 20 grams of quality protein with only 8 grams of saturated fat. As for the cholesterol content in egg yolks, it has been determined that dietary cholesterol does not raise blood cholesterol levels. In fact, consumption of eggs can improve blood lipid panels.

Here is a macronutrient breakdown of one large egg:

· 71 calories
· 6 grams protein
· 5 grams fat
· Zero carbohydrates
· 211 milligrams cholesterol
· 70 milligrams sodium
· 37 milligrams Omega 3 fatty acids
· 574 milligrams Omega 6 fatty acids

As a general rule, we purchase large or extra-large eggs for our household so that we can get the most protein possible. The larger eggs cost only a bit more than small or medium eggs and are a very cheap and high quality protein source which can be consumed during contest prep.

Individuals who want to gain muscle, especially during a bulking phase, should incorporate egg yolks in order to meet the high energy requirements that such a phase demands. Eggs are very easily digested and absorbed and can help to ensure a balanced diet. They are also quite versatile and can be eaten with other foods in omelets and high protein pancakes. If you want a quick snack which provides a good amount of protein, you can hard-boil eggs, making them a portable food source which can easily be packed in a food cooler for the day.

My Cat Plays Fetch! Check Out This Video

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My European Burmese Kazu loves playing fetch and will bring toys to people when she is in the mood to play. I never trained her to play fetch but for whatever reason, she absolutely loves the activity and does it almost daily. Though I love dogs, I almost feel as though I have dogs with my fetch-obsessed Burmese!