Homemade chili topped with Monterey jack cheese

Ingredients:

• 1 pound ground beef

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 can (15 ounces) kidney beans, drained and rinsed

• 1 can (15 ounces) black beans, drained and rinsed

• 1 can (15 ounces) diced tomatoes

• 1 can (8 ounces) tomato sauce

• 2 tablespoons chili powder

• 1 teaspoon cumin

• 1/2 teaspoon paprika

• Salt and pepper to taste

• Shredded Monterey Jack cheese for topping

Instructions:

1. In a large pot or Dutch oven, brown the ground beef over medium-high heat. Break it apart with a spoon as it cooks.

2. Add the chopped onion and minced garlic to the pot. Cook for a few minutes until the onion becomes translucent and the garlic is fragrant.

3. Stir in the chili powder, cumin, paprika, salt, and pepper. Cook for another minute to toast the spices.

4. Add the kidney beans, black beans, diced tomatoes, and tomato sauce to the pot. Stir everything together.

5. Reduce the heat to low, cover the pot, and let the chili simmer for about 20-30 minutes, stirring occasionally.

6. Taste the chili and adjust the seasoning as needed. If you like it spicier, you can add more chili powder.

7. Serve the chili hot, topped with shredded Monterey Jack cheese. You can also garnish with chopped fresh cilantro, diced onions, or sour cream if you like.

Enjoy your homemade chili with Monterey Jack cheese on top!

Macros and nutrition information:

Here's an approximate breakdown of the macros and nutrition information for a serving of the homemade chili described above. Please note that these values can vary based on specific brands of ingredients and serving sizes:

• Serving Size: Approximately 1 cup of chili (without cheese or additional garnishes)

Nutrition Information (per serving):

• Calories: About 280-320 calories

• Protein: Approximately 20-25 grams

• Carbohydrates: Around 25-30 g

• Dietary Fiber: About 6-8 grams

• Sugars: Approximately 4-6 grams

• Fat: Around 10-12 grams

• Saturated Fat: About 4-5 grams

• Cholesterol: Approximately 40-50 milligrams

• Sodium: Around 700-800 milligrams

Please keep in mind that these values are estimates and can vary depending on the specific ingredients and portion sizes used. If you have specific dietary requirements or tracking your macros closely, it's a good idea to calculate the nutrition information based on the exact brands and quantity you use.

Rockfish

Rockfish seasoned with Lemon , truffle salt and pepper, drizzled olive oil and cherry tomatoes bake at 450 for 12 minutes. Served with baby potatoes seasoned with special seasoning and broccoli seasoned with lemon and seasoning

Chocolate protein Mug cake with Raspberries

 

Ingredients:

• 2 tablespoons chocolate protein powder

• 1 tablespoon unsweetened cocoa powder

• 1/4 teaspoon baking powder

• 1 egg

• 2 tablespoons almond milk (or any milk of your choice)

• 1/2 teaspoon vanilla extract

• 1-2 teaspoons of your preferred sweetener (e.g., honey, maple syrup, or sugar substitute, to taste)

• A handful of fresh raspberries

Instructions:

1. In a microwave-safe mug, combine the chocolate protein powder, unsweetened cocoa powder, and baking powder. Mix them together until well combined.

2. In a separate small bowl, whisk the egg until it's well beaten. Then, add it to the mug with the dry ingredients.

3. Pour in the almond milk and vanilla extract into the mug with the other ingredients. Mix everything together until you have a smooth batter.

4. Taste the batter and add your preferred sweetener to reach your desired level of sweetness. Mix well.

5. Gently fold in the fresh raspberries into the batter.

6. Microwave the mug on high for about

1-2 minutes, depending on your microwave's wattage. Start with 1 minute, and if the cake isn't set, continue microwaving in 15-30 second increments until it's cooked but still moist. Be careful not to overcook.

7. Carefully remove the mug from the microwave (it will be hot). Let it cool for a minute or two.

8. Optionally, you can top your mug cake with extra raspberries and a dusting of cocoa powder or a drizzle of melted chocolate.

9. Enjoy your delicious chocolate protein mug cake with the added goodness of rasmberries for a burst of fruity flavor & added nutrition!

Estimated Nutritional Values (Approximate):

• Calories: Approximately 200-250 calories

• Protein: Approximately 20-25 grams

• Carbohydrates: Approximately 10-15 grams

• Fat: Approximately 7-10 grams

• Fiber: Varies depending on raspberries and protein powder used

Peanut butter cookies made with PB powder, almond flour recipe below

 

  Ingredients:

• 1 cup peanut butter powder

• 1 cup almond flour

• 1/2 cup unsalted butter, softened

• 1/2 cup erythritol (or your preferred low-carb sweetener)

• 1 large egg

• 1 teaspoon vanilla extract

• 1/2 teaspoon baking powder

• A pinch of salt

Instructions:

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. In a mixing bowl, cream together the softened butter and erythritol until it's light and fluffy.

3. Add the egg and vanilla extract to the butter mixture, and continue mixing until well combined.

4. In a separate bowl, whisk together the peanut butter powder, almond flour, baking powder, and a pinch of salt.

5. Gradually add the dry ingredient mixture to the wet ingredients, mixing until a cookie dough forms. You can use a spatula or your hands to combine everything evenly.

6. Form the dough into small balls (about 1-2 inches in diameter) and place them on the prepared baking sheet. You can flatten each cookie with a fork, creating a crisscross pattern if you like.

7. Bake in the preheated oven for 10-12 minutes, or until the edges of the cookies are golden brown.

8. Remove the cookies from the oven and let them cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

9. Enjoy your homemade peanut butter cookies made with peanut butter powder and almond flour!

These cookies are not only delicious but also lower in carbs compared to traditional peanut butter cookies. Enjoy!

Estimated Nutritional Values (Approximate):

The number of calories and macros in each cookie will depend on the specific brands and measurements of the ingredients you use, as well as the size of each cookie.

However, I can provide you with a general estimate based on the ingredients and portion sizes I mentioned earlier.

Here's a rough estimate for a batch of 20 cookies:

Per Cookie (approximate):

• Calories: Around 120-140 calories per cookie

• Carbohydrates: Approximately 4-6 grams

• Protein: Approximately 4-5 grams

• Fat: Approximately 9-11

Bosu ball mountain climbers

Jans Journey

Hi, I'm Janet (Jan) Collins a passionate and dedicated personal trainer born on February 16, 1949. With over a decade of experience in the fitness industry, I've been transforming lives and bodies since 2009. My journey in fitness has been enriched by the love and support of my three amazing sons, aged 57, 49, and 47, who continue to inspire me every day. Currently, I'm on a thrilling and challenging personal journey as I prepare to compete in a Bikini Body Building competition on May 11, 2024. This endeavor reflects my unwavering commitment to health, fitness, and the pursuit of excellence. Follow me on this incredible journey to discover the true potential of the human body and spirit!

Dessert - Chocolate mug cake - 220 calories

Ingredients:

• 4 tablespoons almond flour

• 2 tablespoons unsweetened cocoa powder

• 2 tablespoons xylitol (or another sugar substitute of your choice)

• 1/4 teaspoon baking powder

• A pinch of salt

• 1 large egg

• 1/2 teaspoon vanilla extract

• 1-2 tablespoons water (as needed for consistency)

• A handful of fresh raspberries (about 1/4 to 1/2 cup)

Instructions:

1. Follow the same steps as in the previous recipe, mixing almond flour, cocoa powder, xylitol, baking powder, and salt in a microwave-safe mug.

2. Add the large egg and vanilla extract to the dry ingredients and mix until you have a smooth batter. Adjust the consistency with water if needed.

3. Gently fold the fresh raspberries into the batter. You can use a spoon to lightly press some of them into the batter and leave a few on top for decoration.

4. Place the mug in the microwave and cook on high for about 60-90 seconds, as mentioned before.

5. Carefully remove the mug from the microwave, allow it to cool for a minute or two, and enjoy your chocolate mug cake with delightful bursts of raspberry flavor.

The addition of raspberries will add a fruity, tangy element to your chocolate mug cake, making it even more enjoyable!

Estimated Nutritional Values (Approximate)

The exact number of calories in your chocolate mug cake will depend on the specific brands and quantities of ingredients you use, as well as any variations you make to the recipe. However, I can provide you with a rough estimate for the basic recipe using almond flour, cocoa powder, xylitol, and an egg:

• Almond flour (4 tablespoons): Approximately 160 calories

• Unsweetened cocoa powder (2 tablespoons): Approximately 20 calories

• Xylitol (2 tablespoons): Approximately 40 calories (xylitol has about 10 calories per teaspoon, and there are about 3 teaspoons in a tablespoon)

• Egg (1 large): Approximately 70 calories

• Vanilla extract, salt, and water (minimal calories, typically negligible)

This rough estimate adds up to approximately 290 calories for the entire chocolate mug cake. Keep in mind that these numbers are approximate, and the actual calorie count may vary depending on your specific ingredients and portion sizes. If you make any modifications or use different brands, it's a good idea to check the nutrition labels on vour ingredients for more accurate calorie information.

Dinner - Salmon, brown rice and tomato avocado and pepper lime juice seasoned with black truffle salt, pepper and one tablespoon olive oil

 

After workout meal - Banana pancakes two eggs one banana ! Served with raspberries!! Oatmilk latte. Yummy

 

Monday Morning workout

 

My Trainer - Tim Bamgbade

 https://sandcastlefitness.com/personal-training/tim-bamgbade/

Delicious & Nutritious!!!

 

Dinner - Cod with Baby carrots and new baby potatoes. Within my macros. Around 200 calories per serving.

Cod with lemon, capers, cherry tomatoes, cilantro and seasoning

Served with baby carrots and new baby potatoes

The Westcoast Iron OPEN Vancity Showdown

3 Images, of competitors in swimsuits taken at the show, removed.

My go to salad

Cherry tomatoes, bell pepper, avocado, onion, feta cheese, cilantro, a drizzle of olive oil, fresh lime juice and special spices.

 

Lunch

Ground Turkey with mushrooms, cherry tomatoes, onion, garlic and special spices.

Served with spaghetti squash and brown rice.

Nutritious, low fat and high protein.
 

Training - Sandcastle

White Rock, B.C

 

Jan

 

Nutrition - Macros

 

Physiotherapist - Brent

Naturopath - Dr. Kira Cai

Hired a Nutritionist - Eric

My Trainer - Tim Bamgbade

https://sandcastlefitness.com/personal-training/tim-bamgbade/

Hired a Stretching Coach - Rob Cole

Hi Jan,

Great session today!  You responded wonderfully to the contract and relax techniques of PNF stretching. To recap, the best time to stretch is when the body is warm so after a workout or walk is optimal. If you’re at home, you do do some light limbering to warm up. The contract and relax techniques are only recommended 1 or 2 times a week or you can practice the hold and relax technique regularly (just holding 1-3 minutes per side. An ideal contraction is 6 seconds and remember to breathe normally. Exhale when increasing stretch.  

We noticed the hip flexors and rectus femoris were the tightest so let’s start with those.  I recommend starting with the stretch without the contractions, just practicing the hold and relax technique. 

Rec Fem release:

Place bottom of foot or top of foot to wall.  Back knee to something soft. The closer the back knee is to the wall, the more intense is the stretch. Other leg forward, front knee bent. Walk hand up front leg to increase stretch. You can also push yourself back towards wall with your front leg.  Watch out for an excessive arch of the low back. 

Since right side is tighter, start on right side (right foot to wall)  for 30 seconds to 1 minute. Exhale, relax and push yourself closer to wall to increase intensity if desired. (Or move back knee closer to wall.) Switch the left side and hold for 30 seconds to 1 minute. Repeat on right side for 30 seconds to 1 minute.

Next Friday we will expand on your stretches. Please let me know if you have any questions and how you’re feeling in a day or two.

Thanks again!

See you Friday at 12:15 pm,

Rob Cole

604-209-7053

www.StretchTherapyVancouver.com

Please Like "Stretch Therapy Vancouver" on Facebook 

First workout withTims training program

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Lake Samish, Washington - The Point

 

Next year!!!

 

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I joined the SANDCASTLE 24HR FITNESS CLUB, White Rock,B.C.

 https://sandcastlefitness.com/

October 1, 2021 - Kelowna, B.C.