On-Season Off-Season

By Heather Prescott

What does On-Season Off-Season mean?
On-Season is a period when athletes or regular exercisers focus on their training and diet
programs preparing for competitions or other events; while Off-Season is a period when athletes
or regular exercisers are more relaxed with their training program and more flexible with their diet
while maintaining a healthy lifestyle.

• Language: English
• Publisher: Xlibris US
• Release date: Feb 26, 2013
• ISBN: 9781479792078

Book preview

Copyright © 2013 by Heather Prescott. 129592-PRES

ISBN: Softcover 978-1-4797-9206-1

Ebook 978-1-4797-9207-8

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

Rev. Date: 02\27\2013

To order additional copies of this book, contact:

Xlibris Corporation

1-888-795-4274

www.Xlibris.com

Contents

About the Author…

Special Thanks To:

FAQ’s

Tips When Shopping…

Tips for Preparation:

Tips for Vegans:

Tips for Low Glycemic (GI)

Tips for Gluten-Free:

Light-Loaders

Bunless Black Bean Burger

Citrus Salmon & Dill Garden Salad

Classic Chicken Noodle Soup

Cottage Cheese Veggie Salad

Fresh Strawberry-Mango Tartare

Fruity-Tooty Sushi

Greek Chicken Salad

Greek Yogurt Stuffed Strawberries

Chicken Salad Lettuce Cups

Portabella Mushroom Pizza

Sautéed Mushroom & Onion Sandwich

Seared Ahi Tuna Spinach Salad

Shrimp Fajita Pita

Simple Mexican Chicken Tacos

Spicy Egg White Salad Pita

Spicy Thai Noodle Soup

Spicy Tuna Tartare

Summer Melon Ball Salad

Tilapia Tacos

Fill ‘er Up’s

Asian Teriyaki Chicken Stir-Fry

Chicken & Broccoli Rice Bowl

Chicken & Mushroom Alfredo Pasta

Chicken Enchiladas

Chicken & Avocado Lettuce Cups

Cold Wild Rice & Salmon Salad

Fire-Roasted Tomato, Mushroom & Chipotle Chicken Quesadilla

Fresh Roasted Turkey Sandwich

Greek Turkey Burger

Hawaiian Mahi Mahi

Heather’s Red Potato Salad

Italian Seasoned Turkey Meatballs

Lemon-Pepper Chicken

Papas Mexicanas

Santa Fe Chicken

Sesame Crusted Ahi Tuna

Spicy Chicken Burger

Spicy Chicken Meatballs

Teriyaki Chicken Skewer

Tex-Mex Chicken & Rice

Good Morning’s

Banana Oat Pancakes

Carrot Raisin Pancakes

Chocolate Protein Pancakes

Egg White Omelet

E.L.T. Sandwich with Cheese

Sergio’s Guatemalan Huevos Blancos Tacos

Open-Faced Turkey Sausage

Bagel Sandwich

Power-Packed Breakfast Burrito

Strawberry Banana Crunch Wrap

Tropical Coconut-Pineapple Pancakes

Sweet Cheats

Applesauce Cookies

Berry Cherry Parfait

Blood Orange Yogurt Cake

Dark Chocolate

Cherry Chunk Brownies

Dark Chocolate Raspberry Treats

Fresh Blackberry Spice Cake

Korelle’s No-Bake Energy Cookies

Pure Chocolate, Peanut Butter & Banana Quesadilla

Breaking Breads

Basic Banana Bread

Fresh Strawberry &

Coconut-Lime Scones

Fresh Strawberry Bread

Peanut Butter & Jelly Muffins

Traditional Prescott Family Home-Made Italian Bread

Whole-Wheat & Oat

Cranberry-Orange Muffins

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About the Author…

I was taught how to cook and bake a little bit at a very young age by my mother, but it was something that I never took the time to continue improving as I grew up. I ended up taking the route of simple and bland foods that only required a microwave that eventually became unpleasant and boring. By my first marriage I was lucky to have a chef as a husband, someone who loves to cook and does and amazing job at it. I really reaped the benefits of various, healthy ethnical foods, as well as plating skills. I never thought in a thousand years that I would have learned so much from him to be able to cook for myself and have a wonderful opportunity by making a book that I can also incorporate it into my current, demanding lifestyle as a health enthusiast, fitness competitor, certified Personal Trainer, and to help all individuals looking to make an improvement in their diet.

My interests have always been in aviation, from earning my degree in the industry, learning how to fly, to becoming an Air Traffic Controller, and a whole slue of aviation jobs throughout my career. My knowledge in fitness was very limited as I only took up cross-country as a sport in high school that I maintained as a consistent hobby for almost 20 years up until my early thirties when I joined the military. The military mandates regulated physical fitness that also included running so life was not so hard in regards to activity. However, it was not until I finished serving that I chose to switch careers from aviation to fitness. I wanted to be professionally recognized and certified and American Council on Exercise (ACE) is a reputable institution to continue my education that fit my needs. It not only teaches how to improve the needs of individuals that are elderly, previously injured, victims of diseases, the de-conditioned, and course the general population who just wants to get into better shape, but educates and coaches in diet and nutrition.

Like aviation, or any other job, there are lots of different angles, methods, and experiences in fitness which include cooking and eating. Eating is something we all enjoy, it’s a social experience, it’s comforting, and of course, re-energizing. At this point in modern society, we are lucky we do not have to hunt for our food and fend for ourselves like in the beginning of time. Food is now readily available in an unimaginable variety of choices. The downfall to food being readily available along with larger portions is that people tend to eat more and in an unhealthy fashion which is how many lose sight and track of their health.

The best part is, is that I never went to culinary school, I did not make these dishes in a gourmet kitchen or using gourmet tools, and I did not spend countless hours making each recipe. I simply wanted a change in my life and took what I had at-hand and made the best that I could out of it. I am passing down to you my ideas and personal learning experience that will hopefully impact your decision making as well as help you believe that positive change in your health will benefit your mind and body! One of my favorite quotes I’ve read and lived by is Never say anything is impossible, because the word itself says I’m Possible!"

Special Thanks To:

My family; Paula Prescott for always teaching and preaching to eat healthy; my father Tom Prescott and step-mother Linda Gomez-Prescott, sister Gianna Prescott, brothers Tony and Joey Prescott, aunts Cherie Jenkins and Toni-Ann Hendrix for believing in me, helping me, and keeping my head above the waters during tough times. I love you!

Cherie Norman; My friend and former trainer who has blessed me with all the knowledge, tips, positive reinforcement, and encouragement for a successful, healthy lifestyle.

Sergio Lopez; A talented chef who saw potential in me and taught me that there’s more to cooking than the microwave as well as how to make me self-sufficient and confident in the kitchen. Because of you I get better every