Beth's Great Recipes & Lo Cal Tips

Your Kvetch: “I have no time to eat (a Healthy) Breakfast.”

Peops often tell me they don’t have time to eat a healthy, nutrient-dense breakfast. Which is why so many busy peops will skip breakfast altogether, or grab something that chock full of crap…Like a “healthy” candy bar with with added calories from protein (aka the protein bar). You have no excuse not to eat a tasty, low-calorie, heart-healthy breakfast packed with high energy yielding nutrition! This awesome breakfast takes less than 5 minutes to prepare and you can even slap it into a take-out cup and eat it on the road with a plastic spoon, like moi (The Asset Queen) does!

Bethy’s Awesome (less than) 5-Minute Breakfast To Go

Here’s all you need:

½ cup oatmeal — the plain old-fashioned kind, not the kind in flavored sugar-laden packets!

1 cup water (replace with low-fat or skim milk if you would like a little more protein with your breakfast).

1 teaspoon REAL almond butter (the kind with no other ingredients except almonds — ie no added sugar or chemicals) And yes of course you can substitute cashew or peanut butter.)

1 cup of mixed fresh or frozen fruit. I keep those ginormous bags of berries in the freezer and microwave them for a few minutes and they become a delicious warm topping! The only ingredients in those bags are the BERRIES. No added sugar. Berries are amazing because they are rich in antioxidants which fight cancer, inflammation and a plethora of diseases. I also added 1/2 apple and 1/2 banana. A variety of multi-colored fruits (and of course veggies, but maybe not in this bowl :)) equals a HUGE variety of much needed vitamins and mineral that you cannot get from those man-made miracle bars…OY!

optional: 1 teaspoon of chia seeds which are chock full of protein, good fat and lotza vitamins and minerals

You can microwave the oatmeal and water and then add your ingredients, or cooking on the stove top also takes less than 5 minutes. And you can make enough for your hubby and brood of 12 kiddies all at once!

The whole serving cost less than $1.50, has less than 350 calories and less than a ¼ of the calories come from good fat and there is no added sugar!

This quick and yummy breakfast is packed with SO much nutrition that you’ll have more energy than you know what to do with it.

Plus it’s so high in fiber that you’ll be full for hours — and yesterday’s “junk” will fly right out of your trunk LOL!

You can’t say any of the above about that empty calorie bagel with cream cheese that has twice the calories, 3 times the (not so good) fat, and offers virtually NO nutritional value.

Oh, and you can tell that annoying buddy of yours, the one that keeps trying to sell you the latest and greatest multi-level marketing miracle potion, to take a hike because for a fraction of the cost you can eat real food (aka G-d’s food) with less than five ingredients that are all recognizable. Stick with me and I will offer you FREE quick and easy ways to Move Your (fine young) assets and eat less (crap) without ever having to invest in the latest and greatest mulit-level marketing miracle potion, lotion, or pill again!

“My mission as the Asset Queen, and someone who has become fitter and healthier with age despite life-long ailments, defects, and LOVE for food, it is my job to entertain, help, and inspire others to become fitter, healthier, and happier by teaching FUN, EASY, and creative ways to move more and eat less (crap) despite aches, ailments, and beliefs about aging. My mission is to prevent YOU from investing in costly concoctions, deprivation diets, or a slow-moving motorized scooter and get you to ENJOY moving your assets as much as you ENJOY eating.” —Luv, the Asset Queen

Bethanne Weiss B.S., aka the Asset Queen, is a motivational speaker, author, ACE-certified fitness and nutrition professional, and ACE-certified behavior-change specialist with 30 years of moving assets from chairs and changing lives. MoveYourAssets.com

Love my AQ wisdom? Hire me to wow your crowd at your next event, or be your personal coach and teach you Tiny Tweaks that will change your life for GOOD. You can read lots more in my book, Move Your Assets: From the Chair, Not the Bank!

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Bethy’s bean salad blew everyone away

I know what you’re thinking, hmmm bean salad. But not THAT kind of blew away! A little Bethy Tangent and then we’ll talk FOOD!…you know I love food too much to put sticks and shrubs in a blender and call it a meal EWWW…and so should you!

Two weeks ago I attended a meeting and we did a fun little “get to know you” (and yourself) ice breaker. We were asked, “Are you a ____ or a ____?” with different choices where the blanks are and had to pick one quickly and move our assets to where we felt we fit in; there was no in between. Once there we had to give a convincing argument as to why we chose our “side” and possibly sway others to come to our side of the tracks. One of the questions was, “are you a fast food or a gourmet?” Can you guess to which team I proudly plotzed myself? (actually we were standing the entire time which was an added bonus…no plotzing). You may be totally flabbergasted and verclempt but I am absolutely a fast food lover! But NOT in the way most people think of fast food. My passion and expertise is in showing people how to make super healthy, delicious, nutrient-dense meals that are SO simple, SO inexpensive, SO low-calorie and literally take minutes to prepare. Peops are literally blown away my some of my cheap and easy dates, uh I mean plates. 🙂

Yesterday I hosted two separate ladies events at my home. I LOVE hosting ladies and retreats as well as being the guest “asset mover” and motivational speaker at many annual retreats. (I’m invited back every year to Morgan & Morgan Wives Retreat, SPARK Ladies retreat, as well as Camp Ramah Woment’s getaway and many others so I must be doing something right.) So back to the premise of this story, ah yes the FOOD. After moving our fine young assets in my FUNIQ home studio, we partook in some a delicious lunch and everyone was happy. Every dish was delish but the one that blew everyone away (pun intended) was my easy peasy low cal, nutrient-dense bean salad. I literally throw frozen and canned beans into a bowl, chop in onions, and add balsamic vinegar and spices. What is SO profound is that this same sensational simple salad also was the hit of my Sassy “ask the love coach” party that I hosted at night. No pic of this one to…Everyone wants the recipe which led me to realize this amazing metaphor

Everyone DESIRES to eat healthy but doesn’t know it until they actually do it. No one asked for any other recipe for cookies, mayo salads, yada yada yada, but peops are still nagging me so here it is…

inviting me to your ReNew You Ladies Retreat” text would inspire me to blog about the amazing event that I hosted at my home (aka my asset-moving queendom.) Assets and brains were moved. Minds were changed…literally and figuratively. Creative ways to discover and use our character strengths were learned and implemented. We shmoozed, we ate, we moved, we ate…did I mention we ate?… and lots of delicious, yet nutrient-dense food, of course! You know me I like to have my (Banana Dream) cake and my (cheap) vino too and I refuse to throw shrubs and twigs in a blender and call it a meal…Eeewww!

But instead of recapping the entire event, like I usually do when I move assets (and other body parts) at retreats, I will just tawk about the food…because, well, everyone LOVES to tawk about food right? And I want to focus on one dish in particular because it really seemed to blow the lovely ladies away. Let me just preface by admitting that I am SO not a good cook, and I don’t really enjoy cooking…there I said it. I’ve been told I am great at throwing stuff together and making some really delicious yet nutrient-dense meals. If you’ve checked out some of my quick and easy recipes like cauliflower latkes, roasted brussel sprouts, or some other “Eat Like The AQ” tips, you’ll know what I’m talking about. This one dish even had lovely Linda P. proclaim that she is amazed that she actually enjoyed something made with cauliflower. So here it is, drum roll please:

The AQ’s delicious cauliflower fried rice

You will need: fresh or frozen cauliflower rice, chopped red onions, shredded carrots, peas, or veggies of your choice,crambled egg, chicken, or whatever you enjoy for protein, Bragg liquid aminos (near the soy sauce in your fav grocery store,) garlic (I cheat and buy the minced in the jar because I don’t chop garlic,) mixed peppercorns, roasted sesame seeds (in the sushi section of your fav grocery store) to taste.

I don’t measure so you can do this all to your taste. Saute 3-4 red onions in a little olive oil and garlic. (I later use 100% pure olive oil spray with NO other ingredients and no calories.) Mix in 2-3 bags of cauliflower, add above spices to taste and brown. Use olive oil spray to moisten if needed. Add veggies of choice (steam them first.) Add Bragg liquid aminos to taste, add protein, and stir periodically. You probably won’t need to add sea salt because the Bragg’s is naturally salty and the longer you cook it, the crispier it gets. Wallah!! (spelling?) You’re good to go!

Everyone LOVED this dish: even our beautiful Georgia peach, Linda P. (and we ate Georgia peaches too!) What is so awesome is that: 1. It would take about 9 cups to equal the amount of calories in one cup of fried rice and without the ADDED fat….WOW! 2. the dish is loaded with lotza much needed vitamins, minerals, and fiber and 3. Everyone was SO satisfied but not overly full. I am not at all a carbophobe nor am I gluten-free, but I make some great calorie-reducing swaps where I can so if I feel like eating 17 of Jeanne’s delicious holiday cookies, I will! Making simple and small swaps, like spices for sauces, or cauliflower for rice, or real fruit for sugar in your yogurt is what will change your body, your brain, and your life for good!

If you move your assets with me weekly, have moved them with me at a past retreat, conference, or motivational seminar, are planning to move them with me at an upcoming event…or you’ve read my blog or my book Move Your Assets: From the Chair, Not the Bank!, you know that my entire philosophy is Tiny Tweaks = Big Benefits. Small daily changes, as well as focusing on adding positive things to our lives is what absolutely works to bring more JOY and less OY to us! This philosophy has helped me, my family, friends, clients, and countless others who have listened to and applied my shtik to change their lives for ~~good~~ great! And I’m pretty sure that Melissa’s eye-opening experience went beyond her new-found love of The AQ’s delicious cauliflower rice.

“My mission is NOT to make you an Olympic athlete; it is to PREVENT you from being the star of the ‘I’ve fallen and I can’t get up commercial!’ Stick with me so there will be no slow-moving motorized scooters, no grab bars installed by your toilette’, and no deprivation diets ever again… in YOUR f

Love my AQ wisdom? Hire me to wow your crowd at your next event, or be your personal coach and teach you Tiny Tweaks that will change your life for ~~GOOD~~ GREAT. You can read lots more in my book, Move Your Assets: From the Chair, Not the Bank!

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Email: Bethanne@moveyourassets.com

Ask The AQ: What should I eat?

Peops always ask me what I eat and ask for suggestions to make quick, easy, healthy meals and I LOVE sharing. If you have been following along with me, especially if you’ve read my “tell all” book (well, not tell ALL) you already know that I have not always been in awesome shape. And In fact, back in the day I was more likely to tattoo a skull on my assets than to move mine or anyone else’s!

No, that is not a zoo creature; that is moi’ at 19.

And, like you, I love food WAY too much to blend sticks and stones and call it a meal. It took my 40 something years to come up with that simple life-changing formula: Thou shalt move (thy assets) more and eat less (crap). It SO works!

You must ingrain this little life-changing mantra in your brain so please write it in your little bling book, tape it to your fridge, to your soon-to-be-gone cottage-cheesy thighs, and on your boyfriend’s assets so you can always see it:

“HALF of everything I eat must come from veggies and fruits. Proteins, grains, and fat portions must be a heck of lot smaller if I never, ever, ever want to go on ‘El Toro’, I mean ‘El Diet again’. If half of everything I eat is crap (aka ADDED fat and ADDED sugar) then half of my body will be crap.” Period end of story.

(BTW ‘El Toro’ is an enormously frightening rollercoaster, but at least you can go on once and not have to sign up for the rest of your life like you have to do with the diet rollercoaster…Hmm…just sayin’!)

50 percent plants — The Asset Queen’s lovely lunch plate

Take notice that more than 50% of this plate and most of my meals come from plants. You can’t go wrong if your plate resembles this 80% of the time. All of your meals should have veggies and/or fruits because they are loaded with nutrients that your granola bar just can’t compete with, even if it has added protein. Hmm, I’m sorry but I’ve never heard the quote, “A granola bar a day helps keep the doctor away.” Have you? And hey, I’m human and like to have my Banana Dream Cake and vino and eat and drink it too; I refuse to throw shrubs and twigs in a blender and call it a meal and so should you!

BTW, that is not cheese, that is chopped cauliflower; I don’t avoid dairy, it’s just not on my plate at this time. So maybe I”ll have a probiotic-rich yogurt with fruit in between lunch and dinner. Another BTW for all you protein powder potion-obsessed peops, greek yogurt has about 15 grams of protein per serving and cost about $1. So ponder this: why are you spending lotza needless extra $ on all those pricey protein powder potions? Ain’t nothin’ like the real thing baby.

Keep in mind that if you eat foods like these that are chock full of probiotics, cancer-fighting antioxidants, and digestive enzyme-producing nutrients, you will never have to “invest” in a pantry full of expensive supplements again. If you and you kiddies frequently partake in chicken fingers, french fries, and macaroni & cheese, which are virtually void of any of the aforementioned nutrients, then it is no wonder that you are all popping lotza pills that help you digest, think clearly, and feel well…DUH!! Rethink YOUR plate!

Let my plate and literally Myplate.gov be your plate so you can ditch the diets, pills, and miracle potions. Added bonus: you will be more joyful and less jiggly for good! Stay tuned for more life-changing eating tips that will keep you fit and healthy for life and won’t cost you a dime! Here are some of my deliciously fav, nutrient-dense, low-calorie recipes like cauliflower latkes , roasted brussel sprouts and my yummy frozen smoothie.

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Email: Bethanne@moveyourassets.com

Not all cooking sprays are created equal

Tiny Tweaks = Big Benefits

By pure observation, most of my fellow Americans consume SO much crap but have convinced themselves they are eating healthy. Even a Consumer Reports’ survey says that 9 out of 10 Americans claim they eat healthy, yet are inflicted with a plethora of hypokinetic diseases including oodles of excess body fat. But it’s not all your fault! Food labels are actually “allowed” to mislead you with words like “healthy,” “natural,” and “organic.” Forgive me peops but organic candy is the epitome of an unhealthy oxymoron, isn’t it? Sometimes it’s a matter of just reading the ingredients list on the food label; and I’m pretty good at translating them into English for ya!

The Asset Queen has your back! I love to share healthy and easy recipes, simple swaps, and easy tweaks to get you off your tuchus (aka your fine, young assets) as well as help you cut down on the consumption of crap. Here’s a little crap-cutting wisdom, “not all cooking sprays are created equal.” Let moi’ elaborate:

olive oil spray — Less than $3 and the ONLY ingredient is extra virgin olive oil

You know that infamous can of cooking oil spray that saves hundreds of calories? Yes the one I’m holding in the above pic with my overly-dramatic look of wonderment. Well you will be traumatized, I mean dramatized, too when you read the ingredients. I understand that the chemicals used to propel the oil from the can and keep it from foaming are generally recognized as safe (GRAS) by the FDA, but, wait what??…silicone? I guess I really didn’t think much of it till my awesome licensed massage therapist, Tracy Sipe, informed me that she knows of people who spray this stuff directly on their food…Eww!

I’m all for saving hundreds of calories too. And at 120 calories per tablespoon for ANY oil (yes, even extra virgin olive) pouring directly from the bottle into the pan or onto the veggies is not a terrific option if you’re trying to cut down on the extra calories. Well guess what?…You have options! Option #1 is to make sure the only ingredient in that store bought can is the oil! The Bertolli olive oil, pictured here, has no other ingredient listed besides extra virgin olive oil. (Trader Joe’s has their own 100% pure Olive Oil spray as well). And there are 0 calories and the cost is not much more than the one with added propellents…Woo Hoo-gotta love that!!

Option #2 is to purchase your own self-pumping spray bottle like the gorgeous one I’m sporting below, recommended by the amazing LMT Tracy Sipe. The Misto oil spray bottle costs less than $10 ($8 at Bed, Bath & Beyond with your 20% off coupon). Fill it halfway with your oil 100% pure olive oil (or other healthy oil of choice that is safe to cook with) give the top a few pumps and presto… get cooking. Added bonus: you can use it over and over and don’t have to clog up the planet with lotza empty cans. Though I must admit that the disposable type is a bit more user friendly :).

Let me reiterate that the propellants and anti-foaming chemicals in these cans are generally recognized as safe (GRAS) by the FDA. However, most registered dieticians, licensed nutritionists, and ACE-certified fitness nutritionist specialists like moi’ will tell you to choose foods as close to G-d’s form as possible; what I like to call “single ingredient foods”. And THIS always holds true…the less ingredients listed, the better, and make sure that you recognize them! For example, I buy Quaker or store brand “old fashioned oats”. The only ingredient on the label is “whole grain rolled oats”. You should not need an interpreter to read your food label, but if you do, contact me HERE and I can help translate into English.

Luv, The Asset Queen

chemical free oil misto — The AQ happy with the chemical-free reusable bottle

Bethanne Weiss B.S., is an Orlando based motivational speaker, author, and ACE-certified fitness and nutrition profession with 30 years of moving assets from chairs and changing lives. MoveYourAssets.com

Love my AQ wisdom? You can read lots more in my book, Move Your Assets: From the Chair, Not the Bank!

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Email: Bethanne@moveyourassets.com

Kale Chips With The Asset Queen

bethy with kale chips — One bag of kale yields two trays of chips containing less than 250 calories for both trays and is yummy for your tummy!

Step into The Asset Queen’s kitchen please. I am not the greatest cook on the planet, I don’t really enjoy cooking, but I do enjoy eating healthy…uh well at least 85% of the time. This way I can have my vino and my (Banana Dream) cake and drink and eat it too! I am not one to throw shrubs and twigs in a blender and call it a meal and neither should you.

If you crave crunchy and salty like me, always have healthy nutrient dense, low calorie foods prepared ahead of time so you don’t come home famished and scarf down an entire bag of chips. The amazing thing is that even if you eat these two full trays of kale chips you will consume less calories than eating 18 potato chips…no kidding. Plus you will be filling up on heart healthy nutrient dense vitamins and minerals. Even more amazing is that one giant bag of kale (triple washed) is $3 and fills two trays whilst a large bag of crap, uh I mean potato chips, cost lots more! And many peops think it’s costly to eat healthy…I guess many peops are wrong! So here’s the simple recipe:

You need:

One large bag of kale, pull off stems and discard. Spray with 100% Bertolli pure olive oil spray without additives such as silicone ( please read why HERE), add garlic salt, mixed peppercorns, and roasted sesame seeds (all pictured above.) Bake at 350 for 10 – 15 minutes till crispy on edges. Absolutely delicious and nutritious and definitely satisfies that salty tooth whilst saving hundreds of calories from added fats.

I have lotza life-changing tricks up my sleeveless tank top to help you cut down on the consumption of crap. Recipes like my my famous brussel sprouts, cauliflower latkes will keep you svelt and happy. And for a real verbal poch in your tuchus (aka a slap upside your assets) read Eat like The AQ and never diet again. And if you are ready to rid of the diet potions, pills and concoctions for good, give moi’ ACE Certified Fitness and Nutrition Pro a call and I’ll help you cut the crap for good! Bethanne Weiss 407.491.8107