Eat by Color Wahoo and Egg Bake Recipe

Lately I have been using my cast iron frying pan to make a variety of baked egg dishes.  Eat by Color high protein wahoo and egg bake recipe.  These are simple, fast, and leftovers are great the next day as well are portable.

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Ingredients:

  •  5 Eggs
  • 1 Cup of Shredded Cheese
  • 1/2 Vidalia Onion
  • Butter
  • Salsa
  • Sweet Potato
  • Leftover Grilled Wahoo
  • 1 Tortilla

Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven.  Chop, slice, and dice onion.  Coat frying pan with 1 TBS on low heat.  Brown onion.  While you are doing this bake a small or medium sweet potato.  Slice the sweet potato into thin slices.  Once the onions are browned remove the onion from the frying pan.

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Re-coat the frying pan with butter.  Place wahoo in bottom of the pan.  Then take and place the sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan.  Top with onions and cheese.  Whip/beat the eggs in a bowl and pour over everything in the pan already.  Bake for 20-25 minutes.  I heated a flour tortiall in an uncoated frying pan.  Then used this to make a taco shell and stuffed some of the egg bake in it.  Dunzo!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

 

Eat by Color High Protein Egg Bake Recipe

IMG_2990Lately I have been using my cast iron frying pan to make a variety of baked egg dishes.  Eat by Color high protein egg bake recipe.  These are simple, fast, and leftovers are great the next day as well are portable.

Ingredients:

  •  5 Eggs
  • 1 Cup of Shredded Cheese
  • 1/2 Vidalia Onion
  • Butter
  • Salsa
  • Sweet Potato
  • Bad Ass FitWorkz Coffee Mug *optional*

Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven.  Chop, slice, and dice onion.  Coat frying pan with 1 TBS on low heat.  Brown onion.  While you are doing this bake a small or medium sweet potato.  Slice the sweet potato into thin slices.  Once the onions are browned remove the onion from the frying pan.

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Re-coat the frying pan with butter.  Places sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan.  Top with onions and cheese.  Whip/beat the eggs in a bowl and pour over everything in the pan already.  Bake for 20-25 minutes.  Dunzo!
Would you like some more fast, easy Eat by Color Meal Recipes?

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Carnival Squash Recipe-Eat by Color Style!

index This is carnival squash.  Probably the coolest looking of the squash….and yes the delicata is probably the best tasting.     What do you do with these things though?  Same as the rest of the squash.  Yes, their seeds are edible as well.

IMG_2894Ingredients:

1 Carnival Squash

1 TBS Butter

1 TBS Olive Oil

 

 

 

Wash the squash.  Cut and remove the seeds…save the seeds as you can bake and eat them too.  Melt butter in the microwave or better yet as the oven is warming to 350F set the butter in a bowl on top of the oven…it will melt in a hurry.  Mix the olive oil and butter.  Brush the oil and butter on to the squash.  Place the squash face down on a foil covered baking sheet.  Bake for 20-30 minute or until a fork can easily pierce the squash.  Remove from the oven and use a fork and spoon to remove the meat of the squash from the skin.  Done.  FYI my one year old LOVES this stuff and he ate most of it.

Would you like some more fast, easy, side dish Eat by Color Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Chocolate Protein and Peanut Butter Moose Poop-Eat by Color Style!

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Think outside of the protein shake.  No one says that you can not make high protein treats that are easy to make and taste great.  Take what we affectionately call “Moose Poop.”  These Chocolate Protein and Peanut Butter treats taste incredible, and yes resemble moose poop.

Ingredients:

4-5 Scoops of Beverly International UMP Chocolate

1 Cup of Slow Cook Whole Oats

1 Cup of Your Favorite Peanut Butter

1 Dash of Vanilla

1/4 Cookie Dasher (kind of like an old school ice cream scooper used to make cookies found at Bed, Bath and Beyond)

1.5 Cups of Water

Parchment Paper (not an ingredient but you will need it, I did not have any and used foil)

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Combine all ingredients in bowl.  A Kitchenaid or similar mixer will make this easier.  But you can burn some calories and use a whisk and a spoon.  Combine until oats are wet out…so no longer dry….   Cover a cookie sheet with the parchment paper, this prevents are pumpkin protein balls from sticking to the cookie sheet.  Then use the cookie dasher and scoop balls out onto the parchment paper.  Place in the freezer….lick the spoon and mixer beater parts….done.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Pumpkin Protein Balls-Eat by Color Style!

No one says that you can not make high protein seasonal treats that are easy to make and taste great.  Take the Pumpkin Protein Balls-Eat by Color Style!  These festive treats are delish and portable.

Ingredients:

4-5 Scoops of Beverly International UMP Vanilla

1-1/4 Cups of Slow Cook Whole Oats

1 Can of Pumpkin (make you get the can with no sugar added)

1 TBS of Heavy Whipping Cream

1/4 Cookie Dasher (kind of like an old school ice cream scooper used to make cookies found at Bed, Bath and Beyond)

Parchment Paper (not an ingredient but you will need it)

Combine all ingredients in bowl.  A Kitchenaid or similar mixer will make this easier.  But you can burn some calories and use a whisk and a spoon.  Combine until oats are wet out…so no longer dry….   Cover a cookie sheet with the parchment paper, this prevents are pumpkin protein balls from sticking to the cookie sheet.  Then use the cookie dasher and scoop balls out onto the parchment paper.  Place in the freezer….lick the spoon and mixer parts….done.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Great Seed Recipe from Squash-Eat by Color Style!

IMG_2857Did you know you can eat the seeds from more than just pumpkin?  Well you can.  Here is a great seed recipe from squash seeds.

  • Great source of fiber
  • Portable Snack
  • Rich in vitamins and minerals like folate, potassium, iron, calcium, and vitamin A
  • Seasoned with Limitless Spices and Salts

 

Ingredients:

Squash Seeds (from two or three acorn squash in this case)

Olive Oil

Kosher Coarse Salt

Pepper

Preheat the oven to 275 degrees F (135 degrees C). Line a baking sheet with parchment paper or aluminum foil.  After removing the seeds from the squash, rinse with water, and remove any strings and bits of squash. Pat dry, and place in a small bowl. Stir the olive oil and salt into the seeds until evenly coated. Spread out in an even layer on the prepared baking sheet.  Bake for 15 minutes, or until seeds start to pop. Remove from oven and cool on the baking sheet before serving.  My three year old LOVED these!

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Fall Apple Recipes your Kids will LOVE-Eat by Color Style!

IMG_2837Fall and just about everywhere in the country the apple selection is flat out awesome!  Here are two great Fall Apple Recipes-Eat by Color Style your Kids will LOVE!  Quick, easy, and great tasting.

Ingredients:

Apples

Cinammon

2-3 TBS Butter

Quick Oats

1/2 cup Brown Sugar (I used a sugar free blend of splenda and brown sugar)

Table Sugar

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This one is fast, easy, and lower on the carbs and sugar side.  Wash, peel and core two apples.  Quarter and half them.  Place on a plate.  Then dust with pure, ground cinnamon and sugar (take the carbs down further by using stevia, splenda, etc.)

 

 

 

Recipe 2

IMG_2861Wash, peel, core, and then slice thin two apples.  In a cast iron frying pan/skillet (you MUST use an oven safe frying pan/skillet) melt butter.  Preheat oven to 350 F.  Toss the apples slice in the butter.  Then top with the oats, 1 TBS cinnamon, and the brown sugar.  Toss and make sure the apples are all coated really well with butter and the spices.  Place the cast iron skillet into the oven for 20-25 minutes.  Remove, toss, and serve.

 

 

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This recipe is incredible.  For those wanting to watch carbs or macros more closely, cut out the oats and make sure to use a sugar free brown sugar (quite the oxymoron I know.)

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

 

Fall Working Out does Not have to be in a Gym!

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Johnsonpumpkinsandmaze.com

Fall working out does not have to be in a gym.  Grab the family and head to your local pumpkin patch and corn maze.  It is a great way to spend a fall day.  The kids will burn some energy and definitely be ready for a nap.  Heck, if they all nap you might get to as well.  As an added bonus hit the farm stand if they have one.  Pick up some pumpkins and all varieties of squash.  Need some ideas for squash recipes?  Click here.   Remember parents the best way to teach your kids about health, wellness, and weightloss is to lead by example.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Healthy Protein Waffle Recipe-Eat by Color Style!

CaptureKids love these and so will you.  Healthy, protein waffles you can make at home.  Why buy them at the store?  Store bought are high in carbs, sugar, preservatives and price.  Why not teach your kids about healthy eating and get them involved in the kitchen?

 

 

 

 

Ingredients:

Beverly International UMP

Oatmeal or Pancake Batter

Strawberries

2 Eggs

Combine in a blender bottle….2 scoops of the UMP, 1 cup of the pancake batter (see box for instructions you are going to swap about half of the powder for UMP.)  Add water per box instructions.  Toss in both eggs.   Shake in the blender bottle.  You want a thick cake batter or cookie consistently poor into the waffle iron and you are done.  It is not uncommon for me to make 30 waffles and freeze most them.  Toss in the toaster and your kids have a great breakfast.

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Low Carb Sausage, Peppers, Mushrooms and More!-Eat by Color Style!

CaptureYou know that looks great!  Italian sausage, peppers, tomatoes, mushrooms, mozzarella…big on taste!  This low Low Carb Sausage, Peppers, Mushrooms and More!-Eat by Color Style…is fast and easy to prepare.  Plus it can be healthy if you use one of the lower fat sausages.

 

Ingredients:

Italian Sausage

Tomatoes

Onions

Mozzarella Cheese

Olive Oil

Balsamic Vinegar

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Grill the sausage.  Wash the peppers and toss them on the grill too.  Grilled peppers are great tasting and easy to prepare.

 

 

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Slice your mushrooms, peel and slice the onion.    Saute the onions and mushrooms.

 

 

 

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Remove the peppers from the grill, core, slice and saute.

 

 

 

 

 

 

Slice a second onion to place over the mozzarella with a slice of tomato.Capture6

Remove the sausage from the grill, slice, and combine all of the vegetables in one frying or saute pan.  Simmer on low heat.  Serve, enjoy!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Low Carb Steak and Sides-Eat by Color Style!

Capture2Here is a filling, fast, easy meal.  Steak and two sides.  Low carb, high fiber, big on taste, and “Eat by Color.”

Ingredients:

Steak (Strips, Filet, etc.0

Tomatoes

Cucumbers

Onions

Mozzarella Cheese

Fold It

Parmesan and Romano Cheeses

Oregano

Basil

Kosher Salt

Grill the steaCapture4ks to your liking.  Place foil on the grill and brush on some olive oil.  Toast the Fold Its.

 

 

 

Wash the vegetables.   Peel the cucumbers and chop both the onions and tomatoes.  Capture3  Put the vegetables in a dish and top with olive oil, vinegar, and dust with spice.  If you have a lid cover and shake…if not toss with a salad fork.  Place in the fridge.

Slice the mozzarella, another tomato and another peeled onion.  Remove the Fold Its from the grill.  Top with a slice each of mozzarella, Capturetomato, and onion.  Drizzle with oil and vinegar.  Dust with spices and cheese.

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Make Your Fresh Vegetables Last Longer

IMG_0073Do you find yourself buying fresh vegetables only to have them spoil before you eat them?  Here is a neat trick one of my clients shared with me some time back.  Put the vegetables in a mason jar.  Then put in the refrigerator and watch how much longer they last.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Low Carb Your Taco Recipe-Eat by Color Style!

IMG_0742 Low carb your taco by ditching the shell and tortilla.  How?  Replace them

 

with a pepper.  Up the protein of the classic

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taco by swapping plain greek yogurt for sour cream.  Yes, it just keep getting better with this one.

Ingredients:

2 Lbs of Lean Ground Beef

3-5 Peppers

Plain Greek Yogurt

Cheddar Cheese

Taco Seasoning

Wash the peppers, brown and drain the meat, add the taco seasoning per instructions on packet.  Core the peppers.  Put cheese in the bottom of the peppers.  Fill with ground beef.  Top with more cheese and yogurt.  Go nuts with salsa, hot sauce, guacamole.…and anything else you can think of!

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

 

 

 

 

 

 

 

 

 

 

Rotisserie Chicken Wrap Recipe-Eat by Color Style!

IMG_0513How many times have you walked past one of these at the grocery store?  Probably every time at the store.  The rotisserie chicken is already cooked and ready to go.  You can do any number of things with one of these birds.  For the price and convenience they are a great lunch or dinner option…yes lunch!  If you work by a grocery store one of these birds can be lunch!  For less than a meal at a restaurant and less time too!

Shred the chicken…trim the skin and you will ditch most of the fat.  Put some olive oil in a frying pan.  Put the chick in the pan.  Add some of your favorite vegetables.  Saute and you have a meal.

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Once the vegetables are starting to soften call it done.  This also will make a great wrap.  Once again I am in the tank for the Fold It’s! 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

AMAZING! Lindsay Lost 61 Pounds and 6 Dress Sizes!

Have you ever tried to lose weight?   Did you start with all the best of intentions and motivation only to find after a few months not much had changed?  How about things changed but very slowly, in other words you killed yourself for a few months and only lost a few measely pounds and your clothes fit no different?

All too familiar.  I have seen that time and time again.

In fact here is a recent story.

I own a health club, FitWorkz.  Last January I started to notice a new member in the club on a regular basis.  As the owner I am there alot and realized she too was there a lot.  It became evident she was there 6 or 7 days a week.  I watched few people put as much effort and commitmant in than her.

Unfortunately, I knew she was doing the work but, regardless of goal there was a way to work much much much smarter.

Click here and hear her story in her words.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *