Green Eggs & Ham!

I always say "this is my best recipe ever!", but this one is up there.

GREEN EGGS & HAM SANDWICH

5 eggs
4 tbsp ground flax
1/3 cup oatmeal or oat bran
1 tsp celtic sea salt
1/2 tsp Herbamare
1/2 tsp black pepper
2-3 cups fresh spinach

Blend all ingredients in blender until smooth. Let sit 5 minutes to thicken. Cook as you would a pancake on a griddle coated in thin layer of olive oil. When bubbles appear, flip and cook other side for 1-2 minutes.

Use these green pancakes as your bread. The more spinach you add the greener they will get. Make a sandwich with 2 slices nitrate free ham & mustard.

What's great about these is that you can bring them as a snack as is and you are getting your protein, veggies and healthy fats all in one. How easy it is to be compliant with this recipe!

I qualify a recipe as rocking if it is EASY, YUMMY and COMPLIANT.

What does COMPLIANT mean?

Well, it complys with or fits with my nutrition habits. These are proven results-oriented nutrition habits that keep a body a lean, mean, high performance machine.

My "rules" of nutrition are adapted from a slew of influences over the past 10 years, but primarily Dr. John Berardi PhD (Precision Nutrition) and Charles Poliquin (adaptation of Paleo Diet).

Krista's Modifications on the Habits of Successful Eating

1. Eat every 2-3 hours
2. Eat complete, lean protein at each feeding
3. Eat vegetables and/or fruit at each feeding (veggies preferred)
4. Eat healthy fats at each feeding with a good balance between various essential oils and typs of dietary fats (includes nuts/seeds)
5. Consume other "clean" carbs in moderation such as ancient / pseudo grains (includes rice and water seeds), beans & legumes and root vegetables (squash, sweet potatoes, yams)
6. Consume high sugar (high glycemic load) foods around your workout window of opportunity

THE WORKOUT WINDOW

The type, timing and amount of carbs you get to cosume around your workouts is individual and dependant on a number of factors such as your GOALS, BODY FAT, BIOSIGNATURE PROFILE (to name a few). Some can have as much as 100 grams of carbohydrates PRE, PERI (during) and POST workout while others may only get 20 grams of carbohydrates post-workout.

The workout nutrition is determined by a performance or nutrition specialist such as those at the Defining Edge High Performance team. Contact us at info@definingedge.ca to learn more about our services and how we can help you find out your personalized nutrition and workout protocols.

7. Eat mostly whole foods and calorie free liquids (note: milk and unsweetened milk alternatives are counted as a food, not a liquid in my books)

Defining Edge Client Follows Coaches Footsteps to Arnolds!

Peggy Rainbow - Arnold's 2010 Bodybuilding Competitor

Defining Edge Fitness is very pleased to announced that High Performance distance client, Peggy Rainbow, will be competing in the light weight division. This will be Peggy's first international level competition. She will be following her coach's footsteps. Krista competed at the Arnolds last year and took 5th place.


Krista at Arnolds 2009 (Prejudging)

You can see Krista featured here in this year's promotional video.

The Arnold Amateur IFBB Bodybuilding Championships will be held in conjuction with the Arnolds Sports Exposition from March 4th to 7th. Prejudging will be held Friday March 5th starting at 9 am and Finals the following day starting at 10:00 am in the main expo hall.

Come out and support Peggy and take in all the events at this historic sports & fitness event. You may even run into the Terminator himself!

Take the DPA Challenge

DPA stands for "Daily Physical Activity"

You know how the holidays goes...

Booze intake goes up
Burpees intake goes down
Chocolate intake goes up
Chin-up intake goes down
Stress quantity go up
Sleep quality goes down

Well one thing we know is that when we exercise we help alleviate stress and improve sleep and we are more likely to make good food choices.

However, we are so busy eating, drinking, stressing about and losing sleep over the gifts still to wrap that healthy habits such as regular physical activity seem to slide over the holidays.

Defining Edge is issuing a DPA Challenge to help you stay in the game!

It's simple - exercise in some way every day between December 24th and December 31st.

It doesn't matter so much WHAT you do, but that you are DOING it.

Does Krista Tweet?... Kind of

I haven't got hooked on Twitter ... yet. But my friends at www.t-nation.com, grab me for an occasional tweet on TMUSCLE Twitter.

Check it out to learn MY 5 FAVORITE SUPPLEMENTS, along with the tweets of many of my colleagues.

Invest in Yourself - NEXT LEVEL Coaching

Krista Schaus & Frances Manias are proud to announce Strength & Beauty Next Level Elite Women's Coaching & Community.

For more information on how you can get on the private invitation list email krista@definingedge.ca.

INVEST IN YOURSELF!