Blue Star Fitness Blog

We’ve been asked for recipe and meal ideas from our clients who have been eating supportively and losing fat since attending our Fitness Through Empowerment Seminar. We hope that this new feature to our newsletter will help to add variety to your meals and help you stay on track with the supportive eating lifestyle.

Supportive Cucumber Salad

2 c chopped cucumber

2 c chopped tomatoes or grape tomatoes

2 c grilled chicken, cut in bite size pieces

1/2 c Italian dressing

1/4 c low fat Feta cheese

1/2 c chopped red onion

1/2 c chopped orange or red pepper

Combine all ingredients in a large bowl and chill overnight to let flavors mingle. Adjust this recipe to suit your own individual taste.

For those of you eating supportively, the cucumbers, onion, and peppers are fibrous carbs, the tomatoes are starchy carbs, and the chicken and feta are lean proteins. To learn how to eat supportively, please attend our next Fitness Through Empowerment seminar.

©2006 Blue Star Fitness

Per your requests, here is our famous trail mix

recipe that we always talk about. If you’ve been to

our Fitness Through Empowerment Seminar in the last

few months, then you’ve tried it too. Seminar

attendees also know that eating a supportive meal

consisting of visually equal portions of lean

protein, starchy carbohydrates and fibrous

carbohydrates every 3 hours will boost your

metabolism and stabilize your blood sugar to the

point were you will see body fat literally melt away

at a rate that you could not have ever imagined.

We make a batch or two of this trail mix each week

and put it right into ½ cup servings in small Ziploc

baggies. It is a great supportive snack that you can

carry with you for when you can’t get to a good

supportive meal. Laura always has a baggie in her

purse. Donald keeps some in his car and gym bag.

Blue Star Fitness Trail Mix

• 1 cup protein

  We use soy nuts, but you could mix in some nuts

  too, roasted with no salt are best

• 1 cup starchy carbohydrate

  Look for a low fat, low sugar granola, Kashi Go

  Lean Crunch, Cinnamon Life, Puffins

• 1 cup fibrous carbohydrate

  Raisins, craisins, chopped dates, or other dried

  fruit

• Optional

  Sunflower seeds, pumpkin seeds

Mix it all together in a bowl and package in 1/2 cup

portions. We like to combine different ingredients

within each category to make the full cup. For

example, we mix golden raisins and craisins to make

one cup of fibrous carbohydrate.

Here are some of our favorite combinations:

soy nuts, roasted almonds, Cinnamon Life, Crunchy

Apple Sticks

soy nuts, sunflower seeds, granola, craisins and

golden raisins

Have you made a tasty trail mix combination that you’d like to share with our list? Email us.

©2006 Blue Star Fitness