Healthy Recipe- Light Shrimp Florentine

A healthy way to eat an Italian favorite- only 210 calories!

Ingredients: 

1 tbsp chopped onion

1 tbsp lemon juice

1 chopped garlic clove

1 cup of raw spinach

1 cup spaghetti squash cooked

1 sliced roma tomato (cut into 4 wedges)

20 medium peeled shrimp

1/2 cup low sodium vegetable broth

Directions: 

To prepare squash: Cut raw squash in half, scoop out seeds, lay flat in medium microwavable dish. Add 1/4 inch of water. Cover with plastic wrap. Microwave on high for 15-17 minutes. 

Prepare shrimp: Heat 1/2 of the broth (1/4 cup) in skillet. Saute shrimp. Remove shrimp from skillet. Add the remaining broth to the skillet. Add chopped garlic and onion. Saute for 1-2 minutes. Add shrimp back to the skillet, add sliced tomatoes, spinach. Saute for an additional 2 minutes. Reduce heat, add lemon juice. Stir contents. 

Prepare 1 cup of spaghetti squash on plate. Top with shrimp and vegetables. Add a dash of black pepper and sea salt to taste. 

Makes 1 serving

Nutrition Information per Serving:

Calories: 210.74

Fat: 2.86 g

Carb: 20.25 g

Protein: 27.73 g

Moving Meditation- Breaking Routine

It's the third day of fall and already the weather change is taking it's toll on my body. I rarely get sick, but there's something about the transition from summer humidity and steaming temperatures to brisk fall mornings and chilly nights that brings fatigue, a scratchy throat, and headaches. I assume my susceptibility is due to multiple factors mainly the fact that I've been pushing myself extra hard in my training lately, doubling volume on some days, not to mention a few late nights. 

I felt my worst on Wednesday, but after training my morning clients I began to feel better. I told myself I'll take it easy and just do steady state cardio...for an hour. The intensity must have been manageable, because on Thursday I felt excellent and resumed my normal schedule, Friday was even better, but immediately after an intense lower body circuit I began to feel the fatigue and nauseaousness setting in. Now, even a cough was developing. 

I'm spending the weekend at the beach. I told myself I get more rest here. I woke up this morning later than usual, my body needed the rest. I desperately wanted to continue with my normal training routine despite feeling spacey and congested. I went out to the beach for an early morning run. As I walked towards the water I knew I didn't want to run. I tried to convince myself that I would feel much better afterwards. This is the routine I love to do when I'm at the beach. The sun was coming up and the sky was beautiful. I'm not here everyday so I must make the most of it. 

It was as if there was a debate going inside my head-to run or not to run? "It's the end of the week, this workout is part of my routine. I don't want to get thrown off schedule." I know this may seem extreme, but when habits are set, good or bad, they are hard to break.  

You read a lot about motivation, in fact I write about this topic all the time; it's my favorite. "Just do it." "You'll feel so much better afterwards." "It's not always going to be easy, but it will be worth it." Sometimes you just have to listen to your body. You're on the right track when your fitness level and goals are a priority, but sometimes you may need to take a break from your exercise routine for a day or even a week to avoid overtraining. Overtraining can leave you with the exact opposite results you're striving for. It's not an illness that you see a doctor about and there is no prescription to cure it. All you can do is rest.  

Be in tune to your body. It will let you know what it needs and what it doesn't. Your body gets stronger with recovery, don't be afraid to say no to a workout when you're feeling under the weather or stressed beyond belief. It doesn't make you less disciplined. It's not turning your back on your goals. It's being smart. My motto is train smarter not harder. Training smart is being intuitive and staying balanced. Push yourself hard in your workouts, but allow time for recovery, and don't forget to explore other activities in life that bring you joy. 

I guess my mind gave into my body's pleads. I couldn't even pick up the pace; I didn't even try.  As the ocean water spread out before me I simply dipped my toe, turned around, and walked up the dune. It was high tide anyways. Time for breakfast. 

Photo Shoot with Fit Treasures

July 30, 2010: Photo shoot at Dry Lake in Las Vegas with Danny Fittro and Fit Treasures Magazine. 

www.kellygonzalez.com

Slim Spaghetti

Skip the pasta and save calories without losing flavor

Ingredients:

1/2 lb extra lean ground turkey 

1 medium/large spaghetti squash

1 tbsp olive oil

1 cup low sodium vegetable broth

1/2 cup pomodoro pasta sauce

1/2 cup sliced mushrooms

1/2 cup chopped zucchini

1/4 cup chopped onions

1 chopped garlic clove

Preparation: 

Slice spaghetti sauce in half lengthwise. Place cut side down in a medium sized (9x11) microwave safe dish filled with about 1/2 inch of water. Cover dish with plastic wrap and heat on high in the microwave for 15-20 minutes. 

In a medium-large sized skilled heat 1 tbsp of olive oil. Add chopped garlic, chopped onion, and turkey. Cook turkey until done. Add chopped zucchini, mushrooms, broth, marinara sauce. Cover and cook on low heat for 10-15 minutes stirring occassionally. 

Place spaghetti squash on plate. With a slotted spoon add the meat sauce to one half of the sqaghetti squash. 

Makes 2 servings.  (1/2 of 1 large half of spaghetti squash and 1/2 meat sauce= 1 serving)

Nutrition facts per serving: 

274 calories

29.4 g protein

21 g carbohydrates

9 g fat

MMA themed photo shoot

www.kellygonzalez.com

Yesterday I had an awesome photo shoot with Jeffrey Fowler (www.sharperimagery.com) at a local boxing/cross-fit gym. Jeffrey is extremely creative and professional. Lagerie Nicole did my hair and make-up for this shoot. We have worked together on multiple occasions. Not only is Lala amazing at what she does, but she is also a pleasure to be around; full of positive energy. I'm fortunate to work with talented and passionate people on a daily basis. Photos will be up on my website soon!

IFBB Bikini Pro Athlete

Interview with Rebodybuilding.com

Check out my interview on rebodybuilding.com to learn more about my background and thoughts on the fitness industry and training. 

http://www.rebodybuilding.com/2010/09/11/interview-with-amazingsexy-ifbb-bikini-pro-kelly-gonzalez/

Kelly's Healthy Personal Pizza

Transforming a favorite "junk food dish" into a clean fat burning meal 

Ingredients:

1/2 cup rolled oats
1/2 tsp baking powder
2 raw egg whites
1/4 cup low-sodium marinara sauce
3 oz skinless boneless chicken
2 large broccoli spears
1  tbsp chopped red onion
1 oz low-fat shredded cheese


Preparation:


Mix first 3 ingredients together in a bowl

Spray non-stick cooking spray on small pan

Pour mixture into pan and cook for about 3 minutes on each side to form the crust

Bake pizza at 350 degrees for about 10-13 minutes

Post photo shoot I was craving pizza, but decided to make my own healthy version instead!