Tag Archives: Maudie’s Tex-Mex

Member Spotlight: Molly Frances Denham

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Roots:
I was born and raised into a family of five kids in Austin, four girls and one boy — lucky him. ūüôā I met my husband, Joe (Nebraska native), at Baylor. We graduated in 2013, married in 2014 and moved to the “Big City” (Dallas). We recently moved back to Austin for Joe’s new job. It has been a blast living about 1 mile from my parents. Don’t worry, my husband agrees…I think. I currently manage a Facebook Auction (clothing boutique) called “The Find Auctions”.

The biggest lesson I’ve learned through my iGnite experience…
One of my favorite things about moving back to Austin is getting back into iGnite. I started iGnite in high school. Neissa (hail the queen) taught me the importance of resistance training, consistency and that exercise can be fun (you can find me at Betty’s Dance Fit class every Tuesday — talk about FUN!). iGnite is where my love for exercise truly began.

I’m Most Inspired by…
One of my biggest inspirations is my mom, Kelly Glasgow. If you know her, you agree. She raised five children while maintaining friendships, her health/mental sanity, volunteer obligations and dinner on the table. Her car was her home for about 16 years, carting her kids from school, to sports, to piano lessons, etc. I think my oldest sister’s 16th birthday was the best and scariest day of her life. She always had her calendar, snacks and a spanking spoon on hand. She is loving, loyal, kind and a whole lot of fun! (Shout out to my Cardio Blast gal pals! They inspire me every Wednesday.)

Something you may not know about me…
I have two different colored eyes.

My guilty pleasure…¬†
Chips & queso/salsa. If you ever need a date to Maudie’s, I am your girl!

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A Nutrition Coach's Easy & Healthy Meal Ideas

A Nutrition Coach’s Easy, Healthy Meal Ideas

by Molly Daniels

by Molly Daniels

With my¬†Nutrition Coaching¬†clients, I’ve found¬†that most of us are¬†wanting and needing more healthy meal and snack ideas for ourselves¬†and our¬†families. So, I’ve¬†put together a list¬†of easy, quick and healthy ideas for each mealtime.

First, I believe in moderation and portion control. You should never completely deny yourself of anything, because when you do, you will most likely binge on it later.  If dessert calls your name weekly, feed your craving in a controlled way!

Second, it is important to always combine your macronutrients, meaning always eat a carbohydrate with a protein, or a fat with a protein, etc. ¬†It’s just like working several muscle groups at one time in a workout¬†by doing¬†compound exercises¬†— make sure to “compound” your diet! ¬†And, of course, the more colorful your plate, the better.

Breakfast:

  1. Toast (bread of your choice, but preferably whole grain, or gluten-free if you have an allergy) with mashed and spread avocado, scrambled eggs and salsa on top
  2. Breakfast taco on a corn or spelt tortilla with scrambled eggs, avocado, any and all vegetables of your choice and salsa
  3. Smoothie with 1 banana, frozen blueberries, frozen strawberries, frozen cherries, frozen blackberries, 1 tablespoon of peanut butter or almond butter, a little drizzle of honey and almond milk
  4. On-the-go: Oatmega Bar (several flavor choices exist and can be found at HEB, Central Market and Whole Foods). If you eat this before a workout or before heading to work, make sure to eat a good protein-filled snack again around 10:00am

Lunch:

  1. Half of a sandwich loaded with greens and vegetables and your choice of protein with side choices of: vegetables and hummus (if not having for a snack that same day), handful of corn chips and salsa, or side salad
  2. Power bowl (inspired by¬†Maudie’s Tex-Mex): Spanish rice, whole black beans, avocado, tomato, onion, corn chips and salsa on the side
  3. Spinach salad with fresh pear, toasted walnuts, bleu cheese and topped with your choice of protein. Lightly drizzle a vinaigrette for the dressing.
  4. On-the go: homemade smoothie or small smoothie from your local healthy smoothie shop (my Austin favorite: JuiceLand)

Dinner:

  1. Mixed green salad with big avocado chunks, tomato and onion with the Hot Dang (any of the 4 flavors and can be found at HEB, Central Market and Whole Foods) veggie burger on top
  2. Stir fry: brown rice (we use frozen and heat up on the stove), vegetables of your choice including carrots, edamame, broccoli, cabbage, etc. and protein of your choice like grilled chicken, shrimp or fish
  3. Quesadillas on corn or spelt tortillas with refried black beans, cheese, protein of your choice, avocado or homemade guacamole mentioned in the snack section, any vegetables including spinach, tomato, onion, peppers, mushrooms
  4. Breakfast for dinner: If you did not have eggs that morning, try making scrambled eggs with a green smoothie (1 banana, handful of kale and/or spinach, frozen blueberries, tablespoon of peanut butter or almond butter, almond milk) on the side.
  5. Grilled salmon with a side of roasted quinoa: Quinoa is so easy to make and you can add diced, roasted vegetables, avocado chunks and roasted walnuts.

Snacks:

  1. Raw vegetables (carrots, celery, bell peppers, cucumber) and hummus
  2. 1/2 – 1 cup (depending on hunger) of mixed nuts with almonds, walnuts, cashews, and dried fruit (be aware of the sugar content of the dried fruit)
  3. Apple slices or crackers (Nut Thins) with peanut butter or almond butter on top
  4. Homemade guacamole (avocado, tomato, onion, cilantro and juice of 1/2 lime) with vegetables or a handful of corn chips
  5. One of iGnite’s Peanut Butter Protein Bars
  6. Two hard-boiled eggs — try covering them with salsa!

Dessert:

  1. Handful (about 5-7) of dark chocolate covered almonds
  2. 1 small scoop dark chocolate ice cream
  3. Small bowl of mixed fruit

Happy healthy eating!

Molly Daniels graduated from the University of Texas with a Bachelors of Science in Nutrition. After having worked through her own health and nutrition challenges, and drawing on her expertise in physical fitness, Molly provides a balanced and practical approach to basic nutrition coaching for women seeking guidance, accountability and overall health improvements.

Click here to learn more about Nutrition Coaching services through iGnite. 

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