Posted on 1.28.2010

As a simple alternate to the original diet you may follow this plan!  Choose 1 fistful size of any protein on the list teamed with 1 fistful size of any carb on the list OR fruit on the list instead and as many veggies as you want!! Do this 4 times a day! This is a very simple and effective option courtesy of Dr. Jered Wayland.


Wild Salmon      Turkey Bacon

Tuna        Canadian Bacon

Halibut       Egg Whites (Egg Beaters)

Swordfish       Whole Eggs 

Tilapia       Protein Powder (Whey)

Cod        Organic Milk

Sea Bass       Low-fat Cottage Cheese

Tuna        Low-fat Cheese

Lobster       Raw or Dry Roasted Nuts

Canned Tuna (in water)    Tofu

Extra Lean Ground Beef    Soybeans

Fillet of beef      All Natural Peanut Butter

Top Sirloin      All Natural Almond Butter

Turkey Breast       Low-Sodium Deli Slices

Lean Ground Turkey Breast   Kefir (Health Food Store)

Skinless Chicken Breast    2% Greek Style Yogurt

Lean Ground Chicken Breast   Pork Tenderloin


Whole Wheat Bread     Lentils

Whole Wheat English Muffins   Quinoa

Low-Carb Tortillas     Lima Beans

Wasa Crackers      Shredded Wheat Cereal

Whole-Wheat Pasta     Oatmeal (slow cook)

Brown Rice      Kashi Go Lean Cereal

Wild Rice       Plain Popcorn

Beans (dry or low sodium)    Lentils

(Black, white, pinto, kidney, black-eyed peas) 

Vegetables – Sky is the limit here!

Spinach        Eggplant

Broccoli       Yams

Kale        Sweet Potatoes

Collard Greens      Garlic

Spaghetti Squash     Ginger

Green Beans      Onions

Asparagus       Peppers (all)

Carrots       Celery

Brussels Sprouts     Zucchini

Tomatoes       Mushrooms

Lettuce (all)      Cucumbers 


Blueberries      Avacados

Raspberries      Kiwis 

Strawberries      Pears

Goji Berries      Peaches

Grapefruit       Plums

Oranges       Cherries 

Apples       Melons

Bananas       Mango

Papaya       Pineapple 


Galeos Salad Dressing    Mustard

Wish-Bone Salad Spritzers    Non-Fat Mayo

Ground Flax Seed     Low-Carb BBQ

Extra Virgin Olive Oil     Low-Carb Ketchup

Balsamic Vinegar     Olives

Pam Cooking Spray     Tomato Paste

Mrs. Dash Spices     Green Tea

Stevia (Sweetener)     Low Sugar Pasta Sauce

Low Sodium V-8 Juice    Coffee

Non-Sweet Tea      No-Sugar Jell-O

Sparkling Water     No-Sugar Jell-O Pudding

Diet Soda/Diet drinks with aspartame, splenda, sweet n’ low, equal, etc. are to be avoided!


Bella Bambino Fitness Challenge [The Work-Out]

Posted on 1.24.2010

Again, please let me premise this by writing, that I am NOT claiming to be a fitness professional. This workout is one that has been successful for me and others that I know in both weight loss and toning my body! Secondly, understand that maintaining a healthy weight and body is a lifestyle change! That is the most difficult thing to accept, because is means that we permanently have to change how we think about food and physical activity. For the most part, I eat a relatively healthy diet all of the time. Now, don’t get me wrong- an icecream sunday and large cheese pizza absolutely are consumed by me from time to time! However, I have accepted that this is how I have to eat to maintain my health and fitness.  The same with exercise. We just simply have to do it, at least 4 times a week and we also have to incorporate some resistance training. Many women are afraid of resistance training because they feat that it will produce big, bulky muscles. This is absolutely not the case. With the high rep/low weight that we will be doing, it will simply tone and add some lean tissue to your body. What this does is turn your body into a furnace while you are inactive- burning WAY more calories then before! Finally- one more note about these moves- you may need to modify them based upon any type of injury of problems as well as your fitness level. You know what your body can handle and what it cannot, so please be aware of that! Dr. Jered Wayland has been collaborating with me on this work-out program and has offered to consult anyone that is either having back/neck issues etc.- or just issues with modifications period. He has a very strong health and fitness background. Please contact his practice at (573) 334-0100. Athletes Plus has also offered to allow us to use their facility for group work-outs on Sundays. I may set up a time at least once next week for anyone having problems with the work-out to meet so that I can help them personally. =)

These exercises below are to be performed as Super Sets- meaning there is NO break in between ANYTHING. This is one non-stop work-out to keep your heart rate up the entire work-out. This is key to success with these moves. You will do what is written below THREE TIMES! This should take around 45 minutes. Top it off with 15 minutes of cardio of some sort for max results! I will demonstrate the moves via video that will be posted tonight!  By the way, if you were unable to attend the Kick-Off today- please submit a before picture to me via email It needs to be side shot/front and back. Also- I need your weight and measurements of your waist (right at belly button) and center of your thigh and center of your arm.


*15 of every movement

5 minutes of cardio to warm up- stretch quickly

Shoulder Press/Squat Combo

Side Raise/Lunge with Left Leg Combo

Static Lunge/ Band Pulls (i will demonstrate via video this afternoon)

Upright Rows on one leg

RUN/WALK for 2 minutes

Do 1 minute of mountain climbers

20 Burpies

20 Hop Ups

Plank hold for 30 seconds – then side plank hold for 30 seconds

DO THIS THREE TIMES!!!!!!!!!!!!!!!!!!!!


Bent Over Upright Rows

Push Up Rows (advanced)

Pull-Downs (band)


Medicine Ball/Dumbell Swings with Wide Squat

Bicep curls with dumbells

Speedy Bicep curls with band

Hammer Curls

Jump Rope or Jump in Place for 1 minute

Run/Walk for 4 minutes



Ab Crunches/Leg Lifts on the ball


Bicycle Crunches

V-UPS feet on Ball (advanced)

Feet on Ball- Planks- Move Each Foot out at time (advanced)


Jump Squates

Jump Lunges

Side Jump Lunges

Hamstring Curls on Ball

Plie Squat

Glute Kickback

Dead Lifts with Dumbells

RUN/WALK for 5 minutes

FRIDAY (Chest/Triceps)

Ball Dumbell Press

Ball Flyes

Push Ups (with foot up on incline advanced)

Tricep Dips on bench or chair

Tricep Kick Backs

Lunge/Tricep extention Combo

Tricep Push Up

RUN/WALK for 3 minutes

20 Burpies

20 Tuck Jumps



Bella Bambino Fitness Challenge Diet!!

Posted on 1.24.2010

Breakfast Options (breakfast within 1 hr of waking)

1c of GoLean Kashi Cereal  w/skim milk

Oh My Gosh Egg White Omlet (see  recipe) & 1 piece of ezeikiel toast

Oatmeal Protien Smoothie

2 Kashi Whole Grain Waffles with 2tbs of Natural Peanut Butter and a drizzle of honey

1 cup of Slow cook oatmeal with 1 scoop of whey protien powder


Lunch Options (3 hrs after breakfast)

1- small whole grain wrap with plain grilled chicken, raw spinach leaves tomato and hummus or mustard

1- small water packed pouch of albacore tuna on with 1 tbsp of light mayo on 1 pc ezeikiel toast

Grilled Chicken Salad ( plain grilled chicken, spring mix and or spinach with as many veggies as you like) drizzled with olive oil and vinegar. (1 pc of ezeikiel toast or 5 whole grain crackers)

1 turkey burger on whole grain sandwich thins with fresh spinach and 2 slices of tomato

(Add 1 serving of fruit of your choice with lunch! Best options [1/2 apple, 1/2 c. blueberries, 1/2 orange, 1/2 c of purple grapes, 1/2 bananna)

Snack (3 hrs after lunch)

Super Pudding

blueberry buzz smoothie

1/2 C cottage cheese with 1/2 peach

5 Kashi crackers with 1tbs of natural peanut butter or almond oil (if no other meals or snacks contain pb)

1 handful of raw almonds and 5 Kashi crackers

Plain Protein Shake (protein mixed with skim milk or water)

Dinner Options   (dinner by 6pm)

Salmon (1tsp of butter with lemon pepper seasoning and dill seasoning) 1/2 sweet potato and broccoli )

1pc of grilled chicken baked with light italian dressing or light honey mustard sauce- 1/2 c of whole grain rice and snap peas

Slow Cooker Chicken cassoulet

1 piece of Italian Tilapia (tilapia cooked with a light italian dressing marinade- sliced tomatoes and fresh garlic and mushrooms on top) with 1/2 c. whole grain rice and broccoli



Oh-My-Gosh-Egg-White omelet

4-5 egg whites

1 egg yoke

2tbs skim milk

1 plum tomato

1 sm clove of garlic

1 handful of shredded spinach

1 tbsp minced purple onion

olive oil based cooking spray

(Beat egg whites with the yolk and skim milk- saute the veggies until soft – pour eggs in frying pan coated with cooking spray- cook until firm- add veggies on one half of the omelet, then fold other half over top- let sit for 30 seconds or so)

Oatmeal Protein Smoothie

1- c uncooked oatmeal

1 tbsp natural nut butter (peanut, almond etc)

1 scoop of whey protein

1 tbsp organic honey

1 tbsp flax seeed

1 c skim milk

1/2 tsp cunnamon


Slow Cooker Chicken Cassoulet

1- 15oz can navy beans, pinto beans or black eye peas rinsed well and drained

4- boneless skinless  chicken breast

sea salt and ground pepper

2 tbsp extra virgin olive oil

1 2/3 c low sodium chicken stock

1 medium onion

4 celery stalks

4 garlic cloves passed through garlic press

1/4 c sundried  tomatoes (not packed in oil)

3- large carrots, peeled and cut into chunks

1/4 c. fresh basil- finely chopped

1 tsp thyme

2 tbsp minced parsley


1- Spread half of the beans un the bottom of your slow-cooker pot

2- Season poultry  with pepper and sea salt. Heat olive oil over medium heat in a skillet. Brown the poultry on both sides in the skillet for about 5 min. each side. Place the browned chicken on top of the beans in slow cooker. Top with remaining beans and the chicken stock.

3- Saute the ontions, celery, garlic, sundried tom., carrots and herbs using the same skillet. Spread this mixture over the ingredients in the crock pot. Cover and put on slow heat for several hours.






[BB Fitness Challenge] An example lunch from our diet- a preview! ;)

Posted on 1.21.2010

Just a little preview before I unviel the full menu for our challenge…..Today, my lunch was a turkey burger on a whole grain sandwich thin with tomato and fresh spinach leaves. I used the whole grain sandwich thins instead of a regular bun because the thins only have 22 carbs and have 5g of dietary fiber and 4 gms of protien! I used 2 thick slices of tomoto and fresh spinach (which carries WAY more nutritional value then regular iceberg lettuce – which has almost no nutritional value). This lunch has about 300 calories and 34grams of protien and only 22 carbs! It took me 10 minutes to whip up. =) Just wanted to give you an example of a lunch that will be an option on our diet. =)



Dear Bella Bambino Fitness Challenge;[trial day] Title of Diary Entry (the perils of power pancakes)

Posted on 1.20.2010

Dear Fitness Challenge Trial Day; I began to test out a few of the new recipes we are doing for our challenge before I recommended them; the first was this morning. First of all….The recipe is called Power Pancakes… retrospect I think the reason they are called power pancakes is because you need a whole lotta power to get them down. Secondly, when I created this concoction- I realized they don’t look like pancakes at all….I also realize that they are certainly going to be the most nutritions thing that I have consumed in quite some time and finally, I realized that I would have to smother them in 2 cups of syrup to trick my children into eating them. After I took the first bite, I looked back at the recipe- surely I missed a scrumptious ingredient that would make these edible (which would not be that uncommon given my fantastic culinary skills ;) but NOPE, I sure didn’t.  Then Aslyn took her first bite and said with a disgruntled and peplexed look on her face “Is this sausage?” Um…….POWER PANCAKES will NOT be on our Fitness Challenge Diet. 

Ps- DO NOT FEAR participants….I have PLENTY of tried and true breakfast options for us that will NOT leave us gagging…..this just happened to be a test option….IT FAILED. =)

Here is the recipe- just in case you were curious…. DO NOT ATTEMPT THESE AT HOME- I REPEAT- DO NOT ATTEMPT THESE AT HOME! ;)

6 egg whites

1/2 cup of Low Fat cottage cheese

1 scoop whey protein

i/2 cup oatmeal uncooked

1/4 cup wheat germ

1/4 cup flax seed

1tsp baking powder

1 tpsp canola oil

1/2 tsp cinnamon