Physical Training Mar 2003

Recipe for Fitness

By Tracy Orzechowski

Nutritional Tips for Beginners

So you have decided you want to shape up and loose a few pounds or maybe this year your New Years Resolution is to begin a healthier life style with better food choices but you don’t know were to begin?  Well here are a few tips to get you started to reaching your fitness goals. Example of a healthy meal plan:

Breakfast - 6:30 am  - 4 eggs whites (1 yolk) scrambled with mushrooms & peppers, Oatmeal (30 gm)

Snack – 9:30 am – 1 scoop of whey protein mixed with water and 5 ml of flaxseed oil, Apple

Lunch – 12:30 – Tuna Wrap – 1 can of tuna, fat free mayo, salad, small whole-wheat tortilla, 1 cup of strawberries, and 1 tsp of peanut butter

Snack – 2:30 – Cottage Cheese (5gm of fat), Yogurt

Dinner – 5:30 – Chicken StirFry (Broccoli, Cauliflower, Carrot mix) A little bit of salsa sauce & tomato paste, 5 ml of olive oil

Snack – 8:30 -  4 hard-boiled egg whites, Raw veggies (carrot sticks, celery, cucumbers)

Tips for Eating Out:

My Favorite” healthy” take-out foods:

Cooking Tips:

Tracy Orzechowski
Photo by Neil White

Recipes:  (here are a few recipes I have come across on various websites)

Chocolate protein cookies

6 egg whites
7 scoops oatmeal (1 3/4 cups)
2 tsp brown "Sugar Twin" (brown Sweet 'n' Low)
1 tsp vanilla extract
1/2 cup un-sweetened apple sauce
4 scoops chocolate (or vanilla) whey powder
2 dashes cinnamon
1 tsp virgin olive oil
1 tsp maple extract
1/2 cup raisins (optional)

Pre-heat oven to 325, bake for 20 minutes
Makes 1 dozen cookies...each cookie has 14g of protein

Take a few of these with you to school along with a cup of low fat yogurt. Add a couple scoops of whey to some skim milk and wash it down. It's a pretty easy (and tasty) way to get 50-60g of protein in a quick fix.

Spicy Crispy Chicken
Makes 6 servings

6 (approximately 1½ lbs.) chicken breast halves, boned, skinned
1 egg, beaten
½ cup (2 oz.) Parmesan Cheese
½ cup cornflake crumbs
1/4 teaspoon ground red pepper or Italian Seasoning
Vegetable oil spray

Preheat oven to 400°. Dip chicken in egg; coat with combined remaining ingredients. Place in greased shallow baking dish, sprayed with non-stick vegetable oil spray. Bake 15 to 20 minutes or until tender. Prep time: 5 minutes / Cooking time: 20 minutes

Nutrition Information
1/6 of recipe (1 breast) = 213 calories, 33 grams protein, 7 grams carbohydrate, 6.3 grams fat, 276 mg sodium. Exchanges = 4 lean meat, ½ bread/carbohydrate choice

Lemon Cheesecake
8 servings

1 whole graham cracker, crushed, or 2 tbsp. graham cracker crumbs
1 pkg. (4-serving size) lemon flavor sugar free gelatin
2/3 cup boiling water
1 cup low-fat cottage cheese
1 container (8 oz.) light process cream cheese product
2 cups thawed light whipped topping
1-cup reduced-calorie cherry pie filling (or use fresh fruit)

Spray 8- or 9-inch pie plate lightly with nonstick cooking spray. Sprinkle bottom and side with graham cracker crumbs.

Completely dissolve gelatin in boiling water; pour into blender container. Add cottage cheese and cream cheese products; cover. Blend at medium speed, scraping down sides occasionally, about 2 minutes or until mixture is completely smooth.

Pour cheese-gelatin mixture into large bowl. Gently stir in whipped topping. Pour into prepared pan; smooth top. Chill until set, about 4 hours.

When ready to serve, cut into 8 wedges; top with pie filling.

Nutrition Information (1/8 recipe)
160 calories, fat = 7 g, carbohydrate = 16 g, protein = 8 g, sodium = 330 mg, cholesterol = 15 mg

Tuna Dip
I haven't tried this personally yet, but it's looking mighty good to me right now.

1 6oz can of tuna drained
16 oz fat free cream cheese
1-2 tsp Tabasco sauce
2 tsp horseradish
2 tbsp grated onion (can use green)
1 tsp lemon juice (or lime)
1 tbsp Mrs. Dash herb seasoning

Blend everything together in a blender (or by hand) Put in the fridge for 2 hours and serve with fresh veggies

1 serving (a little over 1/4 cup) 65 calories 10g protein 4 carbs and under 1 g fat

This month's recipe

(If you replace the oatmeal with low fat muffin mix, you can make protein muffins.)

2 level scoops of chocolate soy or whey -based protein powder.
1 tablespoon of natural peanut butter
1/4 cup of steel cut oatmeal* (see notes at bottom)
4 egg whites
1/4 teaspoon vanilla extract
1/2 cup unsweetened applesauce


Preheat oven to 350 degrees

Mix egg whites and uncooked oatmeal. Add remaining ingredients.

Spray non-stick cooking spray in a 8x8 baking dish. Spread mixture in an even layer, over the bottom of the dish. Bake for 20 minutes, or until the edges starts tp pull away from the sides of the dish.

Let cool for 5 minutes and cut into bars

Makes 9 bars

Caloric Intake-- 251 calories
34 grams protein
7 grams fat
13 grams of carbs

* NOTE: Steel cut oats refers to the basic chopping of oats from their original form. Rolled oats are actually processed and lose nutrients in the transition. Rolled oats are the most common form (think Quaker) found in the grocery store chains. Steel cut oats are available at most health food stores. They are usually sold in bulk and are often called Irish oats. An equal amount of regular rolled oats can be substituted.

For more columns check out the column archives.

Tracy Orzechowski is a 24-year-old Fitness enthusiast who’s been competing in Fitness Competitions for the past 4 years.  She is 5’ 7” tall and weighs 140 lbs. competition weight, and 150 lbs. off-season.  She is currently qualified to compete at the Canadian National Level competitions and is presently looking for opportunities for print work and fitness modeling.  Tracy is a contributing writer to and Physical Training: Fitness for combatives and is seeking a contract with a supplement company and modeling agency to help  pursue her passion and love for the sport. Her competition goal is to compete and place top three at the 2003 Canadian National Fitness & Figure Championships. Tracy states: "I encourage everyone to set goals for themselves and to believe that you can do anything you set your mind to with patience, persistence and determination." Her hobbies are; working out, hiking, reading, and watching movies.

Competition History:

Upcoming Competitions for 2003: Web page: will be operational in the early part of March.
Physical Training Mar 2003