Nutrition

Fennel, Celery and Green Apple Slaw

Here’s a light and refreshing salad that’s filled with healthy fiber. Fresh tarragon, fennel and lemon juice lend vibrant flavors, eliminating the need for fattening, store bought salad dressing. Serve alongside a portion of lean protein for the perfect, fitness approved meal.

Servings: 2

Here’s what you need:

  • 2 Tablespoons olive oil
  • 1 Tablespoon Apple Cider Vinegar
  • 1 Tablespoon fresh tarragon, minced
  • 1 teaspoon lemon juice
  • zest from 1 lemon
  • 2 celery sticks plus the leaves
  • 1 fennel bulb, plus the fronds
  • 1 green apple
  • dash of salt and pepper
  1. In a small bowl combine the oil, vinegar, tarragon, lemon juice and zest. Set aside.
  2. Using a mandoline slicer on the thinnest setting, thinly slice the celery, fennel bulb and green apple. Place in a medium bowl. Chop the celery leaves and fennel fronds and add to the bowl.
  3. Toss the salad with the dressing and season with salt and pepper. Enjoy!

Nutritional Analysis: One serving equals: 219 calories, 14g fat, 192mg sodium, 23g carbohydrate, 7g fiber, and 3g protein

7 Family Friendly Weeknight Dinner Recipes

A client recently asked me to share my best tip for losing a lot of weight quickly, not something we would ever condone. Of course, she didn’t like this answer. She exercises regularly but wanted another way to accelerate her results. So, here’s how I responded…

Stop eating unhealthy, high calorie dinners.

This is a tough one for most of you. Life, work and family are hectic and time consuming, so the concept of eating a healthy, simply prepared dinner seems completely out of reach.

The truth is that we overcomplicate the idea of a healthy dinner. I suspect this is because we are so used to eating out at restaurants where entrees are accompanied by sides, sauces and garnishes.

Here are 7 truly healthy dinners that are quick and simple to make…

1) Roasted Broccoli & Poached Eggs: Toss chopped broccoli with a little olive oil, sea salt and minced garlic and roast on a baking sheet at 425F for 25 minutes. Drizzle with lemon juice and serve with poached eggs.

2) Slow Cooker Beef Short Ribs & Sautéed Kale:Brown 8 beef short ribs in a skillet with coconut oil. Place in a slow cooker with ½ cup liquid aminos (healthier soy sauce), 1/3 cup coconut palm sugar, ¼ cup apple cider vinegar, 1 Tablespoon crushed garlic, 1 Tablespoon crushed ginger and ½ teaspoon ground red pepper. Cover and cook on high for 6 hours. Serve with sautéed kale.

3) Super Greens Salad & Roasted Chicken: Combine a mixture of super greens in a large bowl: baby spinach, beet leaves, arugula and kale. Top with sliced, grilled chicken and drizzle with balsamic vinegar glaze.

4) Baked Catfish & Shredded Cabbage: Grease a casserole dish with olive oil and scatter 1 cup of chopped cilantro over the bottom of the dish. Wash and pat dry 4 catfish fillets. Rub the fillets with curry powder, sea salt and sweet paprika. Lay the fillets evenly in the dish, over the cilantro. Drizzle the fillets with lemon juice and sprinkle with chopped garlic. Bake for 30 minutes at 350F. Serve with shredded cabbage.

5) Stir Fried Chicken & Veggies on Cauliflower Rice:Sauté chicken breast, sliced onions and sliced bell peppers in a skillet with olive oil. Season with sea salt, black pepper and fajita seasoning. Set aside. Cut a head of cauliflower into small pieces and run through a food processor with the shredding attachment. Sauté the shredded cauliflower for 5 minutes in a skillet with a teaspoon of olive oil. Serve the chicken and veggies on top of the cauliflower rice with a side of soy sauce.

6) Smoked Salmon Omelet & Sliced Tomatoes: Whisk together 3 eggs with a sprinkle of sea salt and black pepper. Cook in a heated skillet with a teaspoon of olive oil. Line the egg with smoked salmon and a sprinkle of shredded cheese. Fold the egg over the salmon and cheese, and serve with sliced tomatoes.

7) One Pot Chicken & Veggies: In a large skillet, brown a pound of chicken tenders in olive oil. Season with sea salt, black pepper, dried basil, crushed rosemary, sweet paprika, dried thyme, dried parsley and cumin. Add 4 cups of chopped veggies (zucchini, onion, tomatoes) and 4 cloves of chopped garlic. Cover and simmer for 20 minutes, until tender and fully cooked.

You see, healthy dinners in one, simple paragraph! Don’t get too hung up on the exact measurements of ingredients and instead focus on combining a handful of quality ingredients together in a delicious way. There’s no such thing as a dinner that’s too simple when nutritious, wholesome ingredients are used.

Don’t forget that a consistent, challenging exercise program is the key to getting and staying in tip top shape. If you’ve been dragging your feet about joining one of our programs then today is the day! We’ve got group classes, small group training, and personal training. Call or email and let’s get started!

Taco Egg Muffins

Egg muffins are a wonderful, protein-packed, on-the-go meal that are easy to make on the weekend for quick meals all week long. This version of egg muffins takes all of the delicious flavors of taco night and packs it into a guilt-free, low carb meal. Reach for one of these Taco Egg Muffins instead of a high carbohydrate snack on family dinner night

Servings: 6

Here’s what you need:

  • ½ lb ground beef
  • ½ teaspoon chili powder
  • ¼ teaspoon sweet paprika
  • ¼ teaspoon cumin
  • ¼ teaspoon onion powder
  • Pinch of garlic powder
  • Dash of sea salt
  • 6 organic, free range eggs
  • 2 green onions, finely chopped
  • Handful of sliced olives
  • 1 tomato, chopped
  1. Preheat oven to 350 degrees F. Line 12 muffin tins with paper liners or grease with coconut oil.
  2. In a skillet brown the beef over medium heat. Add in the chili powder, paprika, cumin, onion powder, garlic powder and sea salt. Remove from heat and drain.
  3. In a bowl, mix up the eggs, add the browned, seasoned beef, chopped green onions, sliced olives and chopped tomato. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set. Enjoy!

Nutritional Analysis: One serving equals: 184 calories, 13g fat, 225mg sodium, 10g carbs, 5g fiber, and 9g protein

Keeping It Clean

First things first. What is it? If clean eating is completely foreign to you or you’ve only heard about it in passing or seen it on the cover of a magazine, here is a quick rundown of what clean eating is all about.

Clean eating is nothing more than knowing where your food comes from. The heart of clean eating is knowing where your food comes from, how it gets to you, and taking the necessary steps to only eat those things that are in their most natural and therefore healthy states.

In other words, eating clean means you’ll be eating a lot of whole foods, a.k.a. “real foods,” which are either not processed at all or have undergone very little processing.

Thanks to the desire to prolong shelf life of foods, many foods are so crammed with preservatives and are so processed they barely resemble their original selves. Clean eating doesn’t allow such foods in your system.

 

What It Isn’t

While clean eating is great, there are some things it is not. To begin, clean eating is not easy. A century ago, it was much easier. However, with advances in food preservation, food processing became more and more common. Today, finding enough unprocessed food to live off of is no easy feat. Heading to your local farmers’ market is a great way to start making it happen. It’s the perfect time of year to make it happen.

It’s also not about going raw. Cooking your food is fine if you’re eating clean. All you’ve got to do is make sure the food you cook is as close to its original state as possible. As long as you’re not prepping your food in a way that will keep it edible for decades to come, you’re still eating clean.

Finally, it’s not about cutting certain food groups from your diet. While eating clean will help you lose weight and feel better, you won’t get the perks by cutting out fats or desserts. You’ll get the perks by simply eating clean.

 

How to Do It

Your interest piqued with clean eating? If you want to become part of the clean eating movement, here’s some good news: it’s delicious.

With clean eating, you’ll be eating the good stuff: fats, protein, and carbohydrates. You’ll also probably be eating more often than the traditional three meals each day. Instead, you’ll chow down on five or six smaller meals.

As you eat, you’ll want to avoid some fats. Namely, you’ll want to keep away from saturated fats. In fact, while you’re okay to eat fat, you don’t want to gorge yourself on it. You also want to prevent yourself from overdoing it on salt. Instead, train your pallet to appreciate the flavor of food without all the added salt and sugar that is so common in processed foods.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Tuna Boats

If you’ve ever said that healthy eating takes too much time and effort, then this recipe is for you. A few minutes are all that you need to pull this simple, delicious, protein-packed meal together. Enjoy it whenever you’re in a hurry for a nutritious meal. Servings: 6

Here’s what you need:

  • 2 cans of wild caught albacore tuna, packed in water
  • 2 celery stalks, finely chopped
  • half of green apple, finely chopped
  • 1/2 cup red grapes, halved
  • 1/4 cup plain Greek yogurt
  • 1 teaspoon dried dill weed, and more for garnish
  • 3 Avocados, pitted and halved
  1. Drain tuna, then flake into a medium bowl.
  2. Add the remaining ingredients, except avocado, and mix until well combined.
  3. Serve by placing a scoop of tuna into each avocado half. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 268 calories, 22g fat, 147mg sodium, 13g carbohydrate, 8g fiber, and 12g protein

Simple Turkey Loaf

Here’s a simple dinner recipe that is filled with muscle-building protein and fantastic flavor. Serve with a side of cauliflower rice, or a nice big green salad, to increase the fiber content. Leftovers taste even better the next day, so feel free to pack it for a healthy lunch!

Servings: 12

Here’s what you need:

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon dried thyme
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 Tablespoon tomato paste
  • 2 omega-3 rich eggs
  • 2.5 pounds organic, ground turkey
  • 1 cup ketchup
  1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
  2. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
  3. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf.
  4. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.

Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g protein

Meal Prep made simple

Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking to a healthy diet and nutrition plan easier.
Meal prep is a fantastic way to keep on track with your eating throughout the entire week.The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days.

Here’s our 5 Step Meal Prep Guide to make your next food prep week really simple:

Step One: Planning

Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week! Here are the questions that you’ll need to answer:

1) How many meals do I need each day?

  • Check your calendar for special events
  • Consider your appetite throughout the day
  • Look at each day separately

2) How many servings do I need for each meal?

  • Consider who in the family needs which meals
  • Check the calendar for guests or visitors
  • Look at each day separately

Step Two: Recipes

Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.

1) Find your recipes

  • Browse around on your favorite recipe site
  • Pull out your favorite cookbooks
  • Find your family favorite recipes

2) Focus on a core group of ingredients

  • Plan recipes that use similar ingredients

3) Calculate leftover meals

  • Making enough of some recipes for leftover meals saves time

4) Make your list

  • Narrow down to the exact list of recipes

Step Three: Grocery List

Take your list of recipes and create a grocery list. A few things to keep in mind…

1) Pay attention to recipes that you’ll double or triple

  • Make sure to include all ingredients in your list

2) Organize your list into these convenient sections:

  • Meat/Seafood/Egg
  • Organic Produce
  • Herbs/Flavors
  • Pantry Items

3) Check your pantry for items that you already have

  • Save money by avoiding double purchases

Step Four: Shopping

It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item.

Step Five: Food Prep

You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal hot and quick before you plan to eat it.

Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule. Here’s a good game plan if you don’t want to fully cook everything on Sunday:

  • Fully make the baked goods for the week.
  • Chop all vegetables.
  • Gather all seasonings.
  • Fully cook Monday’s dinner.

Getting into the habit of prepping your meals for the week is a surefire way to accelerate your results. It’s our goal to help people conquer their fear of exercise and clear up their confusion with healthy eating. We know that a healthy life is within your reach – We’ve seen hundreds of clients before you do it, and we’ll see hundreds after you do it. Today it’s your turn!

Email now to get started on an exercise program that will make an active lifestyle second nature, just in time for Spring.

Oh Yeah….Happy Spring Everyone!

Fire-Roasted Chile Omelet

Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado. Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil
  • 3 small tomatoes, finely chopped
  • 2 (4oz) cans of fire-roasted, diced green chiles
  • 12 egg whites
  • 2 Tablespoons water
  • Non-stick cooking spray
  1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
  2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add 1/4 of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
  3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.

7 simple food ‘hacks’ for weight loss

The term ‘hack’ is being used a lot lately. While it used to have a negative connotation, these days to ‘hack’ is to find a quicker, easier and more effective method for achieving a goal. We talk a lot about efficiency in our workout classes. Each workout, each routine is carefully crafted to meet your needs, while constantly challenging you in new and exciting ways. But, we only have 45 minutes or an hour to do it. Sometimes, life works that way too. You have a small window of time and have to choose how to best utilize that time in an impactful way.

 

There are life hacks (like packing Christmas ornaments in empty egg cartons), cooking hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I’ll share with you today, weight loss hacks.

 

Weight loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

 

Here are our 7 most effective Weight Loss Hacks…

 

Weight Loss Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice. It tastes delicious, trust me!

 

Weight Loss Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

 

Weight Loss Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

 

Weight Loss Hack #4: Protein Powder

Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

 

Weight Loss Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.

 

Weight Loss Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.

 

Weight Loss Hack #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.

 

Start using these Fat Loss Hacks today and enjoy a leaner, more fit physique. Let us know when your jeans start to feel loose around the waist!

Low Carb Spaghetti and Meatballs

So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.Servings: 12

 

Here’s what you need:

  • 2 pounds lean, organic, grass-fed ground beef
  • 1 pound lean, sweet turkey sausage
  • 4 celery stalks, diced
  • 1 yellow onion, diced
  • 3 carrots, diced
  • 3 omega-3, eggs
  • 1/2 cup almond meal
  • 2 Tablespoons dried oregano
  • 1 teaspoon garlic powder
  • dash of salt and pepper
  • Optional: handful of olives

Sauce

  • 14.5 oz can diced tomatoes
  • 1 can tomato paste
  • splash of white wine
  • 2 cups fresh basil, chopped
  • 6 garlic cloves, chopped
  • dash of salt and pepper

Noodles

  • 1 spaghetti squash
  1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
  2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
  3. Combine all of the sauce ingredients into a medium bowl and mix well.
  4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
  5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.

Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

Close