assist with your personal fitness exercise training program
Totally Sound Fitness, Inc. uses custom, computerized nutritional
database software to evaluate your current diet and design a diet
nutrition program just for you! This service can be performed via
email. Ask us for details.
Eating snacks with the right ratio of nutrients, with the
right calories, will help keep your body energized and help
you lose weight. Protein (plus exercise) fuels the growth of
lean muscle mass, which boosts metabolic rate and increases
calorie burn. Fiber, meanwhile, helps improve digestion and
keeps you from binging on fats and sugars. So while there's
no food that will literally "burn fat" while you eat it,
smart choices with these ingredients will help your body
operate at maximum efficiency. The suggested snacks are
under 200 calories, with 10 grams of protein and close to 5
grams of fiber. Here are 8 of our favorite fat-burning
An apple and skim milk.
Cottage-cheese filled avocado
Canned tuna on whole-wheat crackers
Warm pear with ricotta
Asparagus and hard-boiled egg
Minty iced green tea
Pumpernickel toasts and smoked salmon
This is a great dish and just happens to be vegetarian!
For the roasted veggies:
1 red pepper, diced
1 orange pepper, diced
1 yellow pepper, diced
1 red onion, diced
1 (8 oz.) package sliced white button mushrooms
1 medium zucchini, quartered
1 tablespoon olive oil
3 cloves garlic, minced
Salt and pepper
This recipe had you make your own sauce using almond milk. I
say blah on that. I used two bottles of Trader Joe’s
Enchilada Sauce, and blended in some chipotles in adobo
sauce with my hand mixer. Yummy and worked great. Chipotles
are spicy so be careful how many you blend in! You could
blend in a little tomato sauce to tone it down if you aren’t
For the layers:
1 (15 oz.) can black beans, rinsed and drained
2 cups shredded Monterey jack cheese, divided
9 corn tortillas
To garnish if you want:
Diced avocado, jalapenos and cilantro
Step 1: Preheat oven to 400 degrees. Line a large baking
sheet with parchment paper. Place diced bell pepper, diced
onion, mushrooms, and quartered zucchini in a bowl and
drizzle with olive oil and garlic. Toss to coat vegetables.
Place on prepared baking sheet in one layer. Roast veggies
for 20-25 minutes.
Step 2: Prepare your sauce by blending the enchilada sauce
with some chipotles.
Step 3: Reduce heat in oven to 375 degrees. Grease a 9X13
baking pan with nonstick cooking spray. Add ˝ cup enchilada
sauce to the bottom of the pan and spread out evenly. Place
3 corn tortillas over the sauce. You many need to cut one
tortilla in half to create a single layer. Next add ˝ of the
roasted veggies and half of the back beans on top of the
tortillas. Then drizzle ˝ cup of enchilada sauce on top
followed by ˝ cup of shredded cheese.
Step 4: Repeat the layers again; starting with the 3 corn
tortillas, remaining veggies and beans, and ˝ enchilada
sauce and ˝ cup cheese.
Step 5: Finally add 3 more corn tortillas on top to evenly
cover the veggies and beans, and then top with remaining
enchilada sauce and 1 cup cheese. Bake for 20-25 minutes or
until cheese is melted. Serves 6. Add garnishes.