Part 3 of the my Health Segment Blog focuses on Quick Meals. It is nice to see Chef Ramsey from Hell's Kitchen, Rachel Ray, and Martha Stewart prepare gourmet meals that are savory and pleasing to the eye, but let's be realistic; how many of us really have that kind of time?  In learning to prepare my meals I found that I am all about them being lean, quick, and tasty. Here are some recipes that can be used when time is not on your side.

Note: All recipes are simple......they require you to dump everything in one pan; mix, cook, and serve. (I only measure certain ingredients as most are according to taste.)

1) Breakfast Quiche:  32oz flavored Egg Beaters, 8oz rinsed extra lean deli turkey or chicken, diced tomato, sliced mushrooms, chopped cilantro, pepper, dash of turmeric, garlic powder....or whatever other seasonings. Dump in cooking spray covered 10x17 inch pan. Bake at 350 for 20-30 minutes. Makes 6 servings for ladies; 4 for men.  Options: You can add brown rice or potatoes to the mix for carbs. You can also add spinach.

2) Tuna & Potato Salad: 5lb can tuna, onions, cilantro, lemon juice, salt, pepper, garlic & herb Mrs.Dash, fat free mayo. Dump in dish, mix, chill, serve. Measure 6oz servings for women; 8-10oz for men. Add 5oz potato to individual mix for carbs. Options: try adding lemon pepper seasoning, fat free ranch, or fat free italian.

3) Chicken & Potato Salad: Same as above, but use various types of seasoned chicken.

4) Crab & Potato Salad: 4-16oz rinsed imitation crab, onions, cilantro, 4 packets splenda, lemon juice, pepper, fat free mayo. Dump, mix, chill, serve. 5oz serving for women; 8-10oz for men. Options: add 5oz potato to individual mix for carbs.

Try them out and let me know what you think.

Today's Workout: bis, tris, calves, abs. Every 2 exercises is a superset. Cardio 35 minutes elliptical.

1) individual bicep curls 3x15                                   

2) tricep rope pushdown 3x15                               

3) universal straight bar curl 3x15                       

4) single tricep pull down 3x15                             

5) dumbbell hammer crossover curls 3x15    

6) skull crushers 3x15                                               

7) double cable bicep curls 3x15

8  overhead tricep press 3x15

9 21's 3x21

10) tricep kickbacks 3x15

11) standing calf raises 3x20

12) concentration curls 3x15

13) 45lb weighted dips (feet on bench) 3x20

14) hammer curls 3x15