Tom is a Starkville native who has a personal training company Tom Campbell Fitness. He offers one on one and small group training exclusively at Starkville Snap Fitness. Tom is a certified personal trainer through the National Council of Strength and Fitness, and he has a graduate degree in exercise science from North Dakota State University. Tom is a former assistant collegiate strength and conditioning coach who has been working in the Starkville community for the last four years.
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Workout Clubs in the Area Starkville Cycling Club: www.starkvillecyclingclub. org Boardtown Runners: www.boardtownrunners.org Golden Triangle Running and Cycling Club: www.runcyclegtr.org
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| townandgownmagazine.com
New Year to Staying By Tom Cam pbell
Planning Ahead:
FIT
Easy Recipes - Breakfast, Lunch and Dinner
BREAKFAST RECIPE LUNCH RECIPE
DINNER RECIPE
Ingredients: - 2 cups grated or finely chopped vegetables (Carrots, onion, zucchini, squash, asparagus, bell peppers, mushrooms, spinach) - 18 egg whites, or 2 ¼ cups of liquid egg whites - Ground black pepper - ¼ cup grated low-fat cheddar, jack, or mozzarella cheese - Hot Sauce (optional)
Ingredients: - 2 tsp. garlic powder - 2 tsp. lemon pepper seasoning chicken breasts - ½ tsp. seasoned salt - 4 small (4oz) boneless, skinless chicken breasts trimmed of visible fat - 1 cup lemon juice - 4 slices of lemon
Tom’s Egg White Bites
Position a rack in the center of the oven and preheat the oven to 350 degrees. Lightly coat two 6-cup muffin pans with olive oil cooking spray. Spray a nonstick skillet with cooking spray and cook the vegetables briefly, until they reach the desired crispness or tenderness. Place a small amount of the vegetables in the bottom of each muffin cup, then fill the cups ¾ full with egg whites. Add black pepper, and other seasoning as desired. Sprinkle a small amount of cheese over each cup. Bake the eggs for 10 minutes, until they are just set. Cool in the pans. MAKES 12 (1-Bite) SERVINGS Per Serving: 40 calories, 6g protein, 3g Carbohydrates (3sugars), less than 1 g of fat
TCF BBQChicken Pizza
Ingredients: - 1 whole-wheat flour, 96% fat free tortilla (8” diameter) - 2 Tbsp. barbeque sauce (7 grams of carbs or less per 2 Tbsp.) - ½ cup (2 ounces) finely shredded light cheddar cheese - 2/3 cup (3 ounces) chopped grilled chicken breast - ¼ cup slivered red onion -1 ½ tsp. chopped fresh cilantro leaves
Lean Lemon Chicken
Preheat the oven to 400 degrees. Place the tortilla on a small nonstick baking sheet. Bake for 4 to 5 minutes per side, or until crisp. If air bubbles form, poke them with a fork, then press out the air with a spatula. Remove the sheet form the oven. Top the tortilla evenly in layers with the sauce, cheese, chicken, onion, and cilantro. Bake for 2 to 4 minutes or until the cheese is completely melted. Slice into wedges and serve immediately.
In a small bowl, combine the garlic powder, lemon pepper, and seasoned salt. Mix to blend. Rub the seasoning mixture evenly over the chicken. Cover and place in the refrigerator for 15 minutes. Preheat the oven to 400 degrees. Lightly mist an 8 x 8 glass pan with olive oil spray and place the chicken in the pan. Pour the lemon juice over the chicken breasts and top each breast with a lemon slice. Bake for 30 minutes, or until the juices run clear. Remove from the oven. Let stand for 5 minutes. Serve the chicken with cooked or raw veggies.
MAKES 1 SERVING Per Serving: 381 calories, 45 g protein, 32 g carbs, 9 g fat
MAKES 4 SERVINGS Per Serving: 147 calories, 27 g protein, 7g carbs, 1g Fat