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Slow Cooker Turkey Spaghetti Over Zucchini Noodles by Voorhees Personal Trainer

13 August

Turkey Spaghetti over Zucchini NoodlesMaking noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner explains Voorhees Personal Trainer, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles. Serving: 6

Here’s what you need…

  • 1 Tablespoon olive oil
  • 6 cloves garlic, minced
  • 1 yellow onion, chopped
  • 1 fennel bulb, chopped
  • 4 carrots, sliced
  • 1 cup mushrooms, sliced
  • 1/4 cup chopped olives
  • 2 (14.5 oz) cans diced tomatoes
  • 1 (14.5 oz) can tomato sauce
  • 2 Tablespoons tomato paste
  • 1/2 cup dry red wine (Cabernet works well)
  • 2 Tablespoons Italian seasoning
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sweet paprika
  • 1 pound ground turkey
  • 6 zucchinis
  • 1/4 cup fresh Italian parsley, chopped
  1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.
  2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.
  3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.
  4. Cook on low heat for 7 hours.
  5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutritional Analysis: One serving equals: 276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein

Schedule a complimentary wellness analysis and body diagnostic with top Voorhees Personal Trainer

Guilt Free Kale Chips by Marlton Personal Trainer

19 February

kale chipSalty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack states leading Marlton Personal Trainer, Kevin Hensel  owner of Fit 4 Life.
Servings: 5

Here’s what you need

  • 1 bunch kale, washed and torn, stems discarded
  • 1 Tablespoon olive oil
  • dash of salt and pepper
  1. Preheat oven to 300 degrees F.
  2. In a large bowl mix the kale pieces with all of the ingredients.
  3. Spread evenly on foil-lined baking sheets.
  4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

Fit-4-Life Marlton Personal Trainer

Herb Chicken, Arugula, & Mango Salad by Top Haddonfield Personal Trainer

25 November

This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese states leading Haddonfield personal trainer Kevin Hensel.

Servings: 4

Here’s what you need….

For the Herb marinade:

  • Juice from 1 lemon
  • 1 teaspoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon crushed rosemary
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon celery seeds
  • 1/4 teaspoon dried parsley
  • 1/8 teaspoon ground cumin

For the Salad:

  • 1 lb skinless, boneless, thin chicken breasts
  • 1 bunch asparagus, ends trimmed and cut into 1 inch pieces
  • 8 cups organic arugula
  • 2 small organic mangoes, peeled and sliced
  • 6 oz crumbled goat cheese
  1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
  2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
  3. Once the chicken has cooled, slice each breast into even strips.
  4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

Nutritional Analysis: One serving equals: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein

Haddonfield top personal trainers Fit-4-Life, Inc.

Quinoa, Arugula, & Roasted Veggie Salad By Cherry Hill Personal Trainer

05 November

This healthy salad that starts with dark flavorful greens, then adds cooked veggies, creamy goat cheese, some tender quinoa. No dressing required, since all the ingredients pack so much flavor. Next time that you are wondering what to make for dinner, try this Arugula, Quinoa and Warm Vegetable Salad states leading Cherry Hill Personal Trainer. Feel free to add a side of grilled or baked chicken breast. Servings: 4

Here’s what you need…

  • 1/2 cup uncooked quinoa
  • 3/4 cup chicken broth
  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 1 bunch asparagus, chopped
  • 1 small red onion, chopped
  • Salt and pepper
  • 1/4 cup sun dried tomatoes, chopped
  • 4 cups organic, baby arugula
  • 2 oz crumbled goat cheese
  1. Place the quinoa and chicken broth in a small pot and bring to a boil over medium heat. Reduce heat to low, cover and cook for 15 minutes. Remove from heat and fluff.
  2. In a large skillet, place the olive oil over medium heat. Add the garlic and sauté until lightly golden. Add the asparagus and onion. Sauté for 5 minutes, until the asparagus is bright green and the onions are translucent. Season with salt and pepper. Add sun dried tomatoes and sauté for 1 minute. Remove from heat.
  3. In a large salad bowl, combine the arugula, quinoa, warm veggies and sprinkle with the goat cheese.
  4. Serve with a side of grilled or baked chicken breast, or other lean protein.

Nutritional Analysis: One serving equals: 137 calories, 6g fat, 323mg sodium, 10g carbohydrate, 3g fiber, and 7g protein

Cherry Hill’s Top Personal Trainer Kevin Hensel owner of Fit-4-Life

On-the-Go Ham Cups by Marlton Personal Trainer

07 October

Here’s a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that’s packed with protein and fiber. Make a dozen and enjoy throughout your week says Marlton Personal Trainer. Servings: 12

Here’s what you need…

1 teaspoon olive oil
1 clove garlic, minced
1/2 yellow onion, chopped
12 slices of nitrate free ham
1 cup broccoli, steamed and chopped
1/4 cup shredded cheddar cheese
dash of salt and pepper
12 eggs
Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside
In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.
Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.
Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.
Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.

Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein. Marlton’s leading Personal Trainer

Skinny Orange Creamsicle by Cherry Hill Sports Training Studio

11 August

Enjoy this summer treat guilt-free. Store bought Popsicles contain artificial colors, flavors and sweeteners that spike your blood sugar and lead to weight gain states leading Cherry Hill Sports Training Studio. This recipe, on the other hand, is made with organic, Greek yogurt, and fresh fruit. Servings: 6
Here’s what you need…

  • 2 cups organic, vanilla Greek yogurt
  • 1 orange, peeled and seeded
  • 1 cup pineapple chunks
  • 1 teaspoon agave nectar
  1. Fill the bottom 1/3 of each Popsicle mold with yogurt. Freeze for 15 minutes.
  2. In a high-speed blender, combine the orange, pineapple and agave nectar. Blend on high speed for a full minute.
  3. Fill the remaining space in each mold with the orange mixture. Freeze until solid.

Nutritional Analysis: One serving equals: 76 calories, 0 fat, 10mg sodium, 11g carbohydrate, 1g fiber, and 3g protein.

Guilt Free Stawberry Ice Cream by Marlton Personal Trainer

29 July

Here’s a recipe that allows you to indulge in something sweet, cold and creamy without the sugar rush. Non-fat Greek yogurt is packed with protein, which makes this delicious snack even more beneficial. Feel free to add Stevia In The Raw to increase the sweetness as described below states leading marlton personal trainer Kevin Hensel.

Servings: 4 Here’s what you need…

  • 20 organic strawberries
  • 2 cups non fat Greek yogurt
  • optional *1/4 cup Stevia In The Raw*
  1. Wash and hull the strawberries. Mix in a blender until smooth.
  2. Add yogurt (and Stevia In The Raw, if using) and blend well.
  3. Pour into an ice cream maker and run until yogurt is frozen and creamy.

Nutritional Analysis: One serving equals: 87 calories, 0g fat, 53mg sodium, 9g carbohydrate, 1g fiber, and 13g protein

Power Breakfast Quinoa Revealed by Marlton Personal Trainer

17 June

Personal Chef Christina Dimacali did it again on Saturday.  She demonstrated her (2) most popular Power Breakfast Quinoa Revealed recipes – absolutely delicious.  A sure-fire way to feel better than ever is to eat a breakfast that is high in fiber and protein and low in refined sugar and carbohydrates. These power breakfast recipes with Quinoa are easy to make and will keep you on track with your healthy, fit lifestyle.  Get a private cooking lesson or attend a group cooking lesson with Christina by visiting www.cyplate.com.  By Marlton Personal Trainer

Better-Than-Oatmeal with Berries

Serves 4 – 6

1 cup water

1 1/2 cups vanilla or plain soy milk

1 cinnamon stick (optional)

1 cup quinoa

2 cups berries, divided

¼ cup slivered almonds

pinch of salt

1 Tablespoon maple syrup

Directions:

  1. In a medium sauce pan combine water, milk, cinnamon stick and quinoa.  Bring mixture to a boil, turn heat down to medium low, cover and simmer for 15 minutes.  Remove pan from heat and leave covered for 5 minutes.
  2. 2.      Discard cinnamon stick.  Stir in HALF the berries and salt.  Divide mixture among 4 bowls.  Top with remaining berries, nuts and a drizzle of maple syrup.

Nutritional Info 4 serv:  299cal, Carb 46g, Fat 7g (0.9g sat), Protein 11g, Fiber 6g,

Nutritional Info 6 serv:  200cal, Carb 31g, Fat 4.7g (0.6g sat), Protein 7.4g, Fiber 4g

Savory Tex Mex Scramble

Serves 4 – 6

1/2 cup quinoa

1 cup water

1 teaspoon chili powder

6 eggs

1/2 cup soy milk

1 teaspoon canola oil

2 cups diced onion

1 jalepeno pepper sliced

pinch of salt

2 small tomatoes diced

2 ounces shredded cheddar cheese

cilantro (optional)

Directions:

  1. In a skillet toast the quinoa over low heat, approximately 8 minutes.
  2. In a medium sauce pan combine toasted quinoa, water and chili powder.  Bring mixture to a boil, turn heat down to medium low, cover and simmer for 15 minutes.  Remove pan from heat and leave covered for 5 minutes.   Remove lid and fluff with a fork.
  3. In a bowl whisk together eggs and milk.  Set mixture aside.
  4. Heat oil in a skillet over medium low heat.  Add onion, japeleno and a pinch of salt.  Saute until onions start to soften. 
  5. Add egg mixture and use a rubber spatula to scramble the eggs.  Once the eggs are almost set, fold in prepared quinoa and tomatoes. 
  6. Serve eggs topped with cheddar and cilanatro.

Nutritional Info 4 serv:  304cal, Carb 25g, Fat 13g (5g sat), Protein 18g, Fiber 3.8g

Nutritional Info 6 serv:  202cal, Carb 16.8g, Fat 9.9g (3.8g sat), Protein 12g, Fiber 2.5g

 

Weight Volume Equivalents:
Check out the link below for those volume/weight equivalents!  It’s a great list from King Arthur Flour.  I can’t stress enough the importance of weights for baking purposes.  It really makes a difference in consistencies of your finished recipes!
Digital Scale:
The one I use in class is by Ozeri.  I like it because it’s easier to clean than other scales, since it has a flat tempered glass top.  However, there are perfectly fine less expensive options, like the colorful food scales by Escali.

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Quinoa Fruit Salad By Marlton Personal Trainer

05 June

This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It’s a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you’ve got a highly nutritious, balanced meal by Marlton Personal Trainer. Servings: 6

 
Here’s what you need…

  • 3/4 cup plain non-fat greek yogurt
  • 2 Tablespoons lime juice, divided
  • 1-15 fresh mint leaves, minced
  • 2 cups cooked quinoa
  • optional dash of salt and pepper
  • 1 cup blueberries
  • 1 cup green grapes, halved
  • 1/2 cup raspberries
  • 1 teaspoon agave nectar
  1. In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.
  2. In another bowl combine the fruit, agave nectar and remaining lime juice.
  3. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.

Sweet Paprika Chicken And Veggies Shares Marlton Personal Trainer

26 May

Here’s a new and tasty way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fiber, like this, are exactly what you need to be eating in order to see amazing results says Leading Marlton Personal Trainer Kevin Hensel.

Servings: 8
Here’s what you need…

  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 16 oz of skinless, chicken tenders
  • 1 teaspoon olive oil
  • 1 red onion, chopped
  • 4 carrots, chopped
  • 3 heirloom tomatoes, chopped
  • 2 green bell peppers, seeded and chopped
  • 2 Tablespoons coconut flour
  • 2 Tablespoons sweet paprika
  1. Preheat oven to 325 degrees F.
  2. Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan.
  3. Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent. Sprinkle in the flour and paprika and stir well. Bring to a boil and cook until the tomatoes give off their juices, about 10 minutes. Pour the veggies over the chicken and cover.
  4. Bake for 30 minutes, uncover and bake for an additional 30 minutes.

Nutritional Analysis: One serving equals: 211 calories, 3 fat, 390mg sodium, 17g carbohydrate, 5.5g fiber, and 29g protein.

Marlton’s Best Personal Trainers

Poached Pears & Cottage Cheese, Reveals South Jersey Personal Trainer

03 May

Here’s a recipe that serves your sweet tooth like a dessert without derailing your results. Poaching pears is a simply, easy process. The pears end up sweet and tender, like canned pears, but without the added sugars. Serving with low fat cottage cheese adds protein and makes this snack filling and nutritious.

Servings: 6
Here’s what you need…

  • 4 cups fresh squeezed orange juice
  • 4 cups water
  • 1 (2 inch) piece fresh ginger, peeled
  • 6 whole cloves
  • 1 cinnamon stick
  • zest from an orange
  • 6 pears
  • 3 cups low fat cottage cheese
  1. Place all ingredients, except pears in a large saucepan over low heat.
  2. Wash, peel and core the pears. Use a small melon baller to scoop out the core from the bottom of the pear.
  3. Place all the pears in the saucepan, making sure that all the pears are fully covered with liquid.
  4. Bring the pot to a simmer for 30 minutes. When the pears are soft, but not mushy, remove from liquid.
  5. Serve each pear over 1/2 cup of cottage cheese.

Nutritional Analysis: One serving equals: 177 calories, 1 fat, 452mg sodium, 28g carbohydrate, 5g fiber, and 15g protein.

Sesame Chopped Salad

23 February
  • 1 cup cabbage
  • 1 carrot
  • 1 green onion
  • 1 Tablespoon fresh cilantro
  • 1 Tablespoon sliced almonds
  • 2 teaspoons sesame low fat dressing
  • 1/2 cup cooked chicken breast
  1. Chop the cabbage, carrot, onion and cilantro into very small pieces. Add the almonds and toss with dressing.
  2. Top with chopped chicken breast.

Nutritional Analysis: One serving equals: 276.5 calories, 7.5g fat, 468mg sodium, 27g carbohydrate, 7g fiber, and 26g protein.

Chocolate Protein Pudding

23 February

Here is a protein packed snack that the whole family will love. It’s important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor. Servings: 1
Here’s what you need…

  • 6 oz Greek Yogurt, plain, fat free
  • 1 scoop high quality chocolate protein powder go for a protein isolate and not protein concentrate (check ingredients) way better absorption aim for 25 grams of protein
  • Sprinkle of unsweetened cocoa powder
  1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
  2. Garnish with a sprinkle of unsweetened cocoa powder.

Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

Sprouted Grain French Toast

23 February

Just because you gave up white bread and sugar doesn’t mean that you can’t enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5
Here’s what you need…

  • 5 slices cinnamon raisin, sprouted grain bread
  • 1 cup egg whites
  • 6 oz fat free, Greek yogurt
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • dash of salt
  • Optional: additional fat free Greek yogurt and pomegranate seeds for topping.
  1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
  2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
  3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
  4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

Breakfast Protein Parfait

23 February

Here’s a great recipe to make the night before for an easy grab-n-go breakfast straight out of the fridge. It’s packed with protein, vitamins and minerals for sustained energy all morning long. And it tastes great too. Servings: 1
Here’s what you need…

  • 1/4 cup Greek Yogurt, plain, fat free
  • 1/4 cup low fat cottage cheese
  • 1 scoop high quality strawberry or vanilla protein powder
  • 1/4 cup fresh berries
  • 1 Tablespoon or raw walnut pecan pieces
  1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
  2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein.

Dans Famous Superbowl Recipes Reveals Voorhees Personal Trainer

03 February

Here are Dan’s Famous Healthy Superbowl Recipes. Voorhees Top Personal Trainer

Power Packed Black Bean Brownies 

15 Ounces Black Beans (drained and rinsed)

2 Whole Bananas

1/3 Cup Agave Nectar

¼ Cup unsweetened Cocoa Powder

1 Scoop Chocolate Whey Protein

1 Tbsp Cinnamon

1 Tsp Pure Vanilla Extract

¼ Cup Turbinado Sugar (Raw Sugar)

¼ Cup Instant Oats

½ Mini Chocolate Chips (Optional)

 Preheat oven to 350 F. Grease an 8×8 pan with cooking spray and set aside. Combine all ingredients except the oats and the chocolate chips, in a blender and mix until smooth, scrapping sides as needed. Stir in the oats and the chocolate chips. Pour batter in pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow brownies to cool before slicing. 

Note: If brownies are too soft, add instant oats in ¼ Cup increments

Turkey Meatballs 

1lb Ground Turkey Meat

1 slice fresh whole-wheat/grain bread with crust removed, pulsed into crumbs

¼ cup grated parmesan

½ cup finely chopped onion

¼ cup fresh red pepper, finely chopped

2 large cloves of garlic, minced

2 tablespoons flat leaf parsley, minced

2 teaspoons fresh thyme, minced

1 teaspoon fresh basil, minced

1 teaspoon oregano

¼ cup egg subsititue

ground black pepper 

Combine all ingredients in a large bowl without overworking. Form into 2½ inch balls.  Preheat sauté pan on low heat with a teaspoon of extra virgin olive oil.  Place meatballs in sauté pan and brown evenly on all sides. Remove from pan and drain on paper towel to remove excess oil. 

Option 1: Place browned meatballs into prepared sauce and allow them to fully cook through.

Option 2: Pre-heat over to 350. Place meatballs in shallow pan and complete baking until done in oven, about 10-15 minutes. Check often for doneness so that meatballs do not dry out.

Low-Carb Chicken Quesadillas 

2 Low Carb Multigrain Tortilla Shells (Tumero’s is my preferred)

4oz Shredded Low fat or 2% Mild Cheddar

4oz Shredded Low fat or 2% Colby Jack Cheese

1 – Small can Diced tomatoes in water, drained

4-6oz Shredded Chicken breast

Green and red pepper, scallions to taste

Light olive oil

Grease a cookie sheet with regular or butter-flavored cooking spray and a teaspoon of light olive oil

Preheat oven to 350

Place a tortilla shell on the tray and brush top lightly with olive oil

Sprinkle cheese, chicken, tomatoes, peppers and onions over shell

Brush top of second tortilla shell with olive oil and place on top of shell laying on cookie sheet with the oiled side down. Lightly brush top with olive oil.

Cover quesadilla with tin foil and place in oven to bake for about 10 minutes to allow chicken to warm up and cheese to melt

Remove cover and bake for 3-5 minutes to crisp

Remove from over and cut with pizza cutter into wedges

Serve with low or non-fat sour cream

 Note: For the chicken breast, use leftovers or try the pre-cooked grilled chicken strips found in the meat department of most local stores. Perdue offers many options, just be sure to read the ingredients for preservatives and sodium.

Baked Ziti 

2lbs Whole Wheat\Grain Pasta (ziti, rotini, etc)

1 – 29oz can Tomato Sauce (Not spaghetti sauce)

1 – 29oz can Crushed Tomatoes

1 – Small can Diced tomatoes in water drained

1lb Reduced Fat or 2% Mild Cheddar

1lb Reduced Fat or 2% Colby Jack Cheese

Prepare pasta as normal to al dente.  While pasta is cooking, cut cheese into ½ inch cubes.  Drain and rinse pasta.  Pre-heat oven to 400.  Add pasta to large mixing bowl.  Add tomato sauce, crushed tomatoes and diced tomatoes to pasta bowl.  Toss pasta with the tomato sauce, crushed and diced tomatoes.  Add the cubed cheese to the pasta and toss as well.  Grease large baking or casserole dish with cooking spray coating bottom and sides Add pasta to greased baking dish and cover with tin foil.  Place in oven and bake covered for 30-40 minutes.  Remove tin foil and allow top to crisp up about 15 minutes. Be careful not to burn (unless you like it extra crispy).  

Note: When shopping for tomato products, look for reduced sodium, organic options. Also, watch the sugar content or even search out a low-carb sauce option. Depending on your tastes, you can also substitute the mild cheddar for a sharp or white cheddar.

Pulled Barbecue Chicken

4-6 Pounds Boneless Chicken Breast – Remove any excess fat

12 Ounces of Beer or Apple Juice or water

Poach chicken breast in water, beer or apple juice to taste. About 15-20 minutes. Prepare barbecue sauce while chicken poaches.

Drain chicken and pat dry.

Shred chicken and place in slow cooker.

Stir so that sauce covers all of the chicken.

Turn cooker on low to warm chicken and sauce about 1 hour.

Serve or hoagie roll or make a lettuce wrap with some low-fat cheese. 

Barbecue Sauce:

1 cup apple cider vinegar

1 cup low sodium ketchup

3 tablespoons packed dark Splenda brown sugar

1 tablespoon yellow mustard

1 tablespoon molasses

1 teaspoon salt

In a slow cooker, combine all the ingredients and whisk well to dissolve the sugar.

Yield: about 2 cups

Protein Packed Cashew Sesame Noodles by Voorhees Personal Trainer

22 January

Protein Packed Sesame Cashew Noodles

Personal Chef Christina Dimacali packed the house again at Fit-4-Life on Saturday.  Over 30 people braved the ice and snow to watch Christina’s culinary masterpiece. 

Make 4 servings
 
7 ounces Barilla Plus thin spaghetti

1/3 cup salted roasted cashews

1 large garlic cloves
2 Tablespoons soy sauce
1 Tablespoon rice vinegar
2 Tablespoons sesame oil
1 teaspoon crushed chili flakes
2 teaspoons honey or agave
7 ounces lite firm tofu (such as Nayosa)
1 green onion chopped
1 small red pepper minced
1 cup loosely packed cilantro leaves

Directions:

1. Bring water to a boil and cook noodles according to package directions.
2. In a blender or food processor add cashew nuts.  Coarsely chop, remove and set aside. 
3. To the blender add garlic, soy sauce, rice vinegar, sesame oil, honey and tofu.  Blend until smooth.
4. When ready to drain pasta, place edamame in a colander.  Pour cooked pasta and water over the edamame and drain well. 
5. In a large bowl toss together pasta, edamame, soy sauce mixture, cashews, green onion, red pepper and cilantro. 
 
Nutritional info: 406 cal, 46.9g carbs, 15.2g fat, 2.4g sat. fat, 19.6g protein, 6.9g fiber, 312 mg sodium

Click Here For Healthy Food Substitutions http://personaltrainerincherryhill.com/weight-loss-workshop/

Recipe courtesy of Chef Christina Dimacali of Clean Your Plate, Philadelphia  www.CYPlate.com

Cranberry Tuna Salad

13 December

Here’s what you need…

  • 2 cans wild caught Albacore Tuna, packed in water
  • 2 celery stalks, chopped
  • 2 Tablespoons low fat mayonnaise
  • 1/4 cup dried cranberries
  • 1 teaspoon dried dill weed
  1. Drain and flake tuna in a medium bowl.
  2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.

Tasty Tuna Lettuce Wraps

13 December

Who needs bread weighing them down? These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean. Use wild-caught Albacore Tuna packed in water.
Servings: 2

Here’s what you need…

  • 1 (5oz) can Albacore Tuna, packed in water
  • 3 celery stalks, diced
  • 1 Tablespoon relish
  • 2 Tablespoons light mayonnaise
  • 2 teaspoons mustard
  • 2 teaspoons dried dill weed, plus more for garnish
  • dash of freshly ground pepper
  • 1/2 cup purple cabbage, shredded
  • 4-6 butterhead lettuce leaves, washed
  1. In a medium bowl, flake the drained tuna with fork. Add celery, relish, mayo, mustard, dill and pepper. Mix well.
  2. Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture. Sprinkle with dried dill weed.

Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein.

Protein Pumpkin Pancakes

08 December

Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 5

Here’s what you need…

  • 4 large eggs
  • 3/4 cup egg whites
  • 1 can of pumpkin
  • 1 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • 1 teaspoon ground cinnamon
  • cooking spray
  1. In a medium bowl, mix all of the ingredients together.
  2. Heat pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Low Carb Pumpkin Muffins

08 December

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Servings: 12

Here’s what you need…

  • 1/2 cup coconut flour (find at natural foods store)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein

Wild Blackened Catfish

01 October

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here’s what you need…

  • 2 teaspoon olive oil
  • 4 fillets wild caught catfish
  • blackened seasoning (try Cajun’s Choice)
  • 1 lemon, sliced
  1. Preheat oven to 350. Lightly oil a glass pan.
  2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
  3. Line the fillets in prepared pan, and top with sliced lemon.
  4. Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.

Guilt-Free Cobbler

01 October

This recipe makes a perfect fall dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar – this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here’s what you need:

  • 1 sweet, ripe peach (or apple or pear)
  • coconut cooking spray
  • 1 teaspoon agave nectar
  • pinch of sea salt
  • pinch of freshly ground cinnamon
  1. Wash, peel and pit the peach. Chop into bite-sized pieces.
  2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
  3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
  4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein.

Spinach, Mango, and Red Quinoa Salad (with Chicken)

19 September

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here’s what you need…

•2 cups baby spinach
•1 small carrot, shredded
•2 Tablespoons red onion, minced
•1/4 cup red quinoa, cooked
•1/4 cup ripe mango, diced
•1 cup cooked chicken breast, diced
•2 Tablespoons lowfat salad dressing (Newman’s Own Low Fat Sesame Ginger Dressing)
1.Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.
Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

Grilled Salmon and Peach Salad

19 September

This recipe makes a perfect flat-abs meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner.
Servings: 1

Here’s what you need:

•2 cups mixed greens
•1/4 cup grilled peaches
•1 Tablespoon blue cheese crumbles
•1 Tablespoon dried cranberries
•1 Tablespoon light salad dressing
•7 oz grilled salmon
1.Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.
Nutritional Analysis:? One serving equals: 365.3 calories, 14.5g fat, 404mg sodium, 15g carbohydrate, 2g fiber, and 39.7g protein.

Grilled Bok Choy

06 July

Ready to grill? Throw some bok choy on the BBQ! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.
Servings: 6

Here’s what you need…

2 lbs bok choy
1 Tablespoons olive oil
1/4 teaspoon garlic salt
1/8 teaspoon paprika
1/8 teaspoon black pepper
1 teaspoon seasoned salt
Preheat grill and lightly oil the grate.
In a small bowl combine the oil and seasonings. Mix well.
Slice the bottom off the head of bok choy, and wash each stem.
Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
Transfer to platter and serve.
Nutritional Analysis: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.

Smoked Salmon Wrap

23 June

Salmon is a rich source of omega 3 as well as protein. Couple that with sprouted grain tortilla and fresh arugula and you’ve got yourself a healthy, balanced meal that’s ready in only 5 minutes.
Servings: 2

Here’s what you need:

1 Sprouted grain tortilla
1 Tablespoon low fat cream cheese
4 oz Smoked salmon
1/2 cup Arugula
Dash of salt and pepper
Spread the cream cheese evenly over one side of tortilla. Place the salmon in the center of the tortilla. Top with arugula. Add a dash of salt and pepper.
Roll the tortilla and slice in half.
Nutritional Analysis: One serving equals: 175 calories, 6g fat, 12.5g carbohydrate, 3g fiber, and 16.5g protein.

Power Oatmeal

02 June

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast.
Servings: 1

Here’s what you need…

1/2 cup whole grain oats
1 cup water
dash of salt
1 scoop high quality protein
1 tablespoon chopped macadamia nuts
1 tablespoon golden raisins
Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
Stir in protein, top with nuts and raisins.
Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein.

PB&J Makeover

22 May

Not all PB$J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here’s what you need:

Sprouted grain bread
1 Tablespoon pure peanut butter (no added sugar or corn syrup)
1 Tablespoon natural fruit spread (no added sugar or corn syrup)
1/2 of a banana, sliced
Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.
Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.

Savory Broccoli Rabe

22 May

Here’s a delicious way to dress up broccoli rabe. Broccoli rabe is a non-heading type of broccoli with long thin leafy stalks that’s topped with small florets. It’s packed with vitamins A, C and K in addition to potassium, iron and calcium. It also contains phytochemicals that fight cancer and improve your overall health.
Servings: 6

Here’s what you need:

3 Tablespoons pine nuts, toasted
2 bunches broccoli rabe, stems trimmed
1 teaspoon olive oil
3 garlic cloves, minced
1/4 cup kalamata olives, halved
dash of freshly ground sea salt
Juice from 1 small lemon
Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.
Nutritional Analysis: One serving equals: 58 calories, 4.4g fat, 3g carbohydrate, 7.1g fiber, and 2.5g protein.

Favorite Green Beans

18 April

Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.
Servings: 2

Here’s what you need:

8oz fresh green beans
2 teaspoons olive oil
1 Tablespoon dijon mustard
2 teaspoons brown rice vinegar
3 Tablespoons diced yellow onion
dash of salt and pepper
Steam the green beans until soft, yet still with a slight crunch.
In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
Transfer beans to serving dish and enjoy.
Nutritional Analysis: One serving equals: 94 calories, 4g fat, 9.5g carbohydrate, 3.3g fiber, and 2g protein.

Cranberry Quinoa Mini Muffins

18 April

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber.
Servings: 36

Here’s what you need:

1 cup unsweetened rice milk
1 Tablespoon ground flaxseeds
1/4 cup safflower oil
1/3 cup pure maple syrup
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
zest from 1 small lemon
1 cup whole wheat flour
1/2 cup ground almonds
1 1/2 teaspoons baking powder
1/2 teaspoon freshly ground sea salt
1/2 teaspoon freshly ground cinnamon
1/2 teaspoon ground cardamom
1 1/4 cups cooked quinoa
1/3 cup finely chopped dried cranberries
1/4 cup organic turbinado raw cane sugar
Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
In a medium sized bowl combine the rice milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
In a separate bowl combine the flour, ground almond, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden.
Nutritional Analysis: One serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein.

Marlton Personal Trainer Protein Dip And Speedy Chicken Jambalaya

29 March

Chef Christina Kicked Butt Again!

Chef Christina’s Healthy Weeknight Cooking Lesson was awesome last week. You absolutely have to try the recipes below, they were delicious.  And we raised $100 for Philabundance which helps local families stay fed during tough times.  Watch Christina’s video on how to make the Green Protein Dip.  Follow Christina on Twitter for great recipes and restaurant eats at http://twitter.com/christinasplate

Speedy Chicken Jambalaya

Serves 4 – 6


  • 1 Tablespoon oil
  • 2 cups chopped onion
  • 2 stalks celery chopped
  • ½ lb chicken breast cut into ½” pieces
  • 2 teaspoons chili powder
  • 1 teaspoon thyme
  • 1/4 teaspoon cayenne (or to taste)
  • ½ teaspoon ground cloves
  • ¼ pound prepared turkey or chicken kielbasa
  • or sausage cut into ½”cubes
  • 14 ounces low sodium chicken broth
  • 2 cups water
  • 14 ounces diced tomatoes
  • 8 ounces orzo wheat pasta 
  • 1/2 pound shrimp peeled and diced
  • 1 large green pepper diced fine
  • ¼ cup parsley (optional)
 
 

 

 

 

Directions:

  1. In a large saute pan, heat oil over medium high heat.  Add onions and celery.  Cook until just starting to wilt (approximately 2 minutes).  Add chicken and saute until chicken is browned on all sides. 
  2. Add chili powder, thyme, cayenne, cloves and sausage.  Saute for 1 minute. 
  3. Slowly add chicken broth, scraping the pan with a wooden spoon to get all the spices from the pan bottom. 
  4.  Add water and diced tomatoes.  Bring mixture to a boil. 
  5. Add orzo wheat pasta.  Bring back to a boil and cook for 8 minutes. 
  6. Fold in shrimp, peppers and parsley.  Continue cooking until shrimp turns pink.  Serve!

 Nutr’l info per serving: 278 cal, 5.3g fat (1.1g sat fat), 39.7g carbs, 20.6g protein, 5.9g fiber 

Green Protein Dip

Makes 30 pieces 

  • whole wheat pita chips
  • 1 large garlic clove, halved crosswise 
  • 1 1/4 cups shelled edamame thawed in refrigerator or warmed in the microwave
    1/4 cup olive oil
    3 Tablespoons grated Pecorino cheese
    1/2 teaspoon lemon zest
    1 teaspoon lemon juice
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Directions:

  1. Pulse beans in a food processor until coarsely chopped.  Transfer HALF the beans to a large bowl and set aside. 
  2. In the food processor filled with chopped beans, add oil, cheese, lemon zest, juice, salt and pepper.  Purée until smooth.  Fold the mixture into the large bowl of beans and season with salt and pepper.
  3. Spoon mixture onto whole wheat pita chips.

Nutritional info: 46 calories each, 2.5g fat (.42g sat fat), 4.6g carbs, 1.6 g protein, 0.6g fiber 

Garlic Asparagus

15 March

Your diet should be filled with vegetables, with asparagus at the top of the list. This asparagus recipe is easy to make and tastes great. Serve it with a piece of white fish, chicken breast or other lean meat for a healthy meal.
Servings: 4

Here’s what you need:

1 bunch asparagus
2 teaspoons olive oil
1 1/2 Tablespoons garlic, minced
dash of salt and pepper
2 teaspoons lemon juice
Preheat oven to 425 degrees F. Cut off the tough ends of the asparagus.
In a casserole dish, combine the asparagus, oil, garlic, salt and pepper. Bake for 15-20 minutes, until tender.
Remove from oven and mix in the lemon juice. Serve and enjoy!
Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein.

Seasoned Ahi Steak

15 March

Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.
Servings: 4

Here’s what you need:

1 Tablespoon olive oil
1/4 cup lemon juice
4 cloves garlic, minced
1 teaspoon red chili flakes
2 Tablespoons cilantro, minced
dash of salt and pepper
4 (6oz) ahi tuna steaks
In a large re-sealable plastic bag combine the first six ingredients; mix well.
Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.

Healthy Chocolate Shake

17 February

What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won’t miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here’s what you need:

2 bananas, frozen
1/2 cup nonfat milk
2 scoops chocolate whey protein
2 Tablespoons raw almond butter
dash of ground cinnamon
2 cups ice
Throw everything into a high speed blender, blend until smooth and creamy.
Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein.

Easy Teriyaki Salmon

03 February

Salmon is filled with healthy omega 3 essential fatty acids, protein, and vitamin B12. This recipe is quick and tastes amazing. Serve it with a side of brown rice and steamed veggies.
Servings: 4

Here’s what you need:

  • 1 Tablespoon sesame oil
  • 1/4 cup lemon juice
  • 1/4 cup soy sauce
  • 1 teaspoon ground mustard
  • 1 teaspoon ground ginger
  • 1/4 teaspoon garlic powder
  • 4 (6oz) salmon steaks
  1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
  2. Set aside 1/2 cup of marinade and refrigerate.
  3. Add salmon to remaining marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade.
  4. Place the salmon on a broiler pan. Broil 3-4 in. from the heat for 5 minutes. Brush with reserved marinade; turn and broil for 5 minutes or until fish flakes easily with a fork. Brush with remaining marinade.

Nutritional Analysis: One serving equals: 392 calories, 19g fat, 2.6g carbohydrate, .2g fiber, and 38g protein.

Must Have Supplements, Marlton Personal Trainer Gives It Up

27 January

Must Have Supplements:  See Full List Below

First off I hate supplements.  99% of all supplements are a complete waste of time and money.  Stop wasting your money at GNC, Walgreens, Health Food Stores, or the internet.  When purchasing supplements read the section below.  Click here for our Amazon Webstore

Meal Replacement Bars: The best bar I have ever seen or eaten is NuGo Slim Bars (dark chocolte, rasberry truffle, espresso are  my favorite) – we sell them at the studio or click here to order from Amazon, Cliff Builder Snack Bars (get the smaller “Snack Size” lower sugar – chocolate mint my favorite) click here to order from Amazon, Pure Protein Bars, and Quest Bars – which you can get online or at the Vitamin Shoppe

Meal Replacements Shakes: Myoplex Lite (order from Amazon), EAS Advant Edge, Muscle Milk Lite (order from Amazon) - Ready to Drink Shakes (they do not need to be refrigerated – great for drinking at your desk or in the car).  I also like the Myoplex Individual Meal Replacement Powder  Packets – great for travel – store in your luggage or briefcase  (bring a shaker with you, add 2 cups of water, and half a packet of Myoplex for 20 grams of protein) – chocolate is pretty tasty even with just water.

Protein Powders:  NOW Whey Protein Isolate (100% Whey Protein isolate stay away from protein concentrate less pure), BioChem Greens & Whey -might as well get some veggie with your protein.  Definitely purchase an exclusive protein isolate instead of any protein concentrate – way better absorption with isolates.  Whey protein is best in the morning and post workout, casein protein is best at night time.  There are special vegetarian and vegan protein sources (ask me about it).  If you prefer to not have a powder I really like BodyCrunch Whey Protein Crunchies – I add them to my cereal, greek yogurt, and oatmeal (2 tablespoons of the Crunchies is 6 grams of protein and they are relatively tasteless – unless you get the chocolate – great way to sneak in some extra protein).

Mult-Vitamins: Shaklee Vitalizer (Mac Daddy has everything but pretty expensive), Vita-Lea (very affordable and great absorption – email me if interested I can order it for you).  I also really like NOW Omega 3, 6, 9 - instead of fish oils (no fishy after taste).  For a more affordable Men’s Multi I really like Now’s Adam (click here to order from Amazon) and Now Foods Eve for Women (click here to order from Amazon)

Veggie Reinforcement: I personally don’t get the recommended 9-11 servings of veggies each day (especially the dark green leaf variety – which is the most nutrient dense).  So every morning I mix up a tablespoon of  Macro Greeens by MacroLife Naturals (click to order from Amazon).  Of course real veggies are better but just in case I really like this product – I just mix it with water.

 

Before you Buy A Supplement Do This Research

1)    How long has the company been in business

2)    Are there any double blind clinical research studies done on their specific product

3)    Are there any specific quality control tests done on their product to guarantee ingredients are pure, safe, and effective

4)    Poor deliverability. The supplement never makes it into your bloodstream, it winds up in your urine.

5)    Does the company follow GMP Guidelines (Good Manufacturing Practices)

There is only one supplement company that follows all of these guidelines that I personally recommend and use on a daily basis.  Shaklee has been in business for over 50 years.  They do 300 quality control tests on each of their products with over 80 scientists to guarantee product safety, deliverability, and purity.  Shaklee has done over 115 clinical research studies published in credible, peer reviewed scientific journals.  And no other company has the cajones to do a 25 year longitudinal study on their supplement users – the results are amazing!! 

Remember to read the labels and watch the serving size.  Your body can only process at most 20-30 grams of protein in one sitting depending on your body size so avoid products with excessive protein intake over 35 grams.  Several of these supplements below can also be great snacks if you split the serving size and eat half for your mid-morning snack and the remaining half for your late afternoon snack.

 

Quinoa and Winter Squash Salad

18 January

This recipe is another great way to enjoy protein-filled quinoa. Winter squash combined with celery, onion and parsley makes a healthy and comforting side dish. Servings: 10

Here’s what you need:

2 yellow onions, diced
4 celery stalks, diced
4 carrots, diced
2 cups diced squash, butternut or any other fall or winter squash
1 Tablespoon olive oil
1 Tablespoon brown rice syrup
dash of freshly ground sea salt
zest and juice from 1 lemon
2 cups filtered water
1 cup quinoa
4 sprigs of parsley, finely minced
Preheat oven to 400 degrees F.
Place the onions, celery, carrots and squash in a large bowl. Mix in the oil and syrup, then sprinkle the salt and lemon zest. Mix until well combined and then place on a shallow baking dish. Cover the dish and bake for 40 minutes. After 40 minutes remove cover and cook for another 15 minutes.
While the vegetables are in the oven, put the quinoa and water in a saucepan, cover and bring to a boil over medium heat. Cook for about 25 minutes over low heat, until the water is absorbed.
Combine the vegetables and cooked quinoa together with the lemon juice and parsley. Serve warm or chilled.
Nutritional Analysis: One serving equals: 95 calories, 1g fat, 19g carbohydrate, 2.5g fiber, and 4g protein.

Easy Turkey Wrap

11 January

This wrap is perfect to pack for lunch or makes a quick and healthy dinner. It’s ready in a flash, tastes amazing, and is filled with lean turkey, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked! Servings: 1

Here’s what you need:

  • 1 sprouted grain tortilla, 6 inches
  • 1 Tablespoon low fat cream cheese
  • 1/4 cup tomato, chopped
  • 1 cup lettuce roughly chopped
  • 3oz lean turkey slices
  • dash of salt and pepper
  1. Spread a tablespoon of cream cheese evenly over one side of the tortilla.
  2. Arrange the turkey slices over the cream cheese and layer with tomatoes. Top with lettuce, sprinkle with salt and pepper. Roll the tortilla closed.
  3. Cut in half and enjoy.

Nutritional Analysis: One serving equals: 228 calories, 6g fat, 21g carbohydrate, 4g fiber, and 21g protein.

Broiled White Fish with Brown Rice & Veggies, Moorestown Personal Trainer

27 December

White Fish Recipe

White Fish Recipe


This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein – just what you need for toning your body.
Servings: 2

Here’s what you need:

•2 fillets white fish
•1 teaspoons olive oil
•1 lemon
•seafood seasoning
•paprika
•1/2 red bell pepper, cut into bite-sized chunks
•1/2 cup broccoli florets
•2/3 cup brown rice, cooked
•2 Tablespoons salsa
1.Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
2.Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
3.Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.
Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.

Spinach & Egg White Wrap

09 December

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!
Servings: 2

Here’s what you need:

  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • 3/4 cup tomato, finely chopped
  • 2 cups spinach, roughly chopped
  • 1 cup egg whites
  • dash of salt and pepper
  • 2 sprouted grain tortillas
  • 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
  1. Spread a tablespoon of pesto over each tortilla and set aside.
  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
  3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
  4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Chicken Quinoa Stir Fry, Voorhees Personal Trainer Reveals

20 November

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.
Servings: 4

Here’s what you need:

•1 cups cooked quinoa
•1 tsp olive oil
•1/2 onion, chopped
•1 clove garlic, minced
•1/2 red bell pepper, chopped
•1/2 green bell pepper, chopped
•1/2 yellow bell pepper, chopped
•1 ear of corn, kernels cut from cob
•Handful of asparagus stalks, cut into 1 inch pieces
•2 cups baked chicken breast, cut into small cubes
•1 can of organic black beans, drained and rinsed
•splash of lemon juice
•splash of lime juice
•dash of salt and pepper
•splash of soy sauce
•1/4 cup fresh parsley, finely chopped
1.Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2.Place a serving of quinoa on each plate and top it with the vegetable mix.
Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.

Creamy Carrot Soup…Mt Laurel Personal Trainer Tells All

01 November

Most creamy soups are filled with fat – but not this one. Indulge with this healthy carrot soup. Serve with a side of lean chicken breast or grilled fish and a small salad for a balanced meal.
Servings: 2 Here’s what you need:

  • 1 teaspoon olive oil
  • 3 garlic cloves, minced
  • 1/2 small onion, diced
  • Dash of sea salt
  • 4 cups carrots, diced
  • 5 cups filtered water
  • 3 Tablespoons White Miso
  1. In a soup pot heat the olive oil over medium heat. Add garlic and onion with a dash of salt and cook for 4 minutes. Add carrots and stir, cook for another 4 minutes. Add the water and bring to a boil.
  2. Reduce heat, cover and simmer until carrots are tender, about 20 minutes. Use a hand blender to process the soup until smooth.
  3. Remove 1 cup of the soup and mix the miso into it until dissolved. Add back into the soup and simmer for 5 more minutes.

Nutritional Analysis: One serving equals: 187 calories, 4g fat, 27g carbohydrate, 5g fiber, and 5g protein.

Herb-Coated Halibut with Zucchini and Whole Wheat Couscous

17 October

Not only is this meal delicious, it’s also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes – perfect for busy weekday dinners.
Servings: 4

Here’s what you need:

  • 6 scallions, chopped
  • 1 cup packed fresh cilantro
  • 1/2 cup packed fresh mint
  • 3 Tablespoons olive oil
  • 1 Tablespoon chopped, peeled fresh ginger
  • 3/4 teaspoon ground coriander
  • Salt and pepper to taste
  • 1 zucchini, cut into spears
  • 4 skinless fillets firm white fish
  • 1 cup dry whole-wheat couscous
  1. Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and 1/2 teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.
  2. Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
  3. Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about 1/2 inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare directions. Serve fish and zucchini over couscous.

Nutritional Analysis: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.

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Kale & Pinto Bean Soup Reveals Marlton Personal Trainer

04 October

There’s nothing better than a warm bowl of soup on a chilly fall day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium.
Servings: 10

Here’s what you need…

  • 1 cup dried pinto beans
  • 1 large yellow onion
  • 1 Tablespoon olive oil
  • 4 cloves garlic, minced
  • 4 cups filtered water
  • 2 bouillon cubes
  • dash of freshly ground sea salt
  • dash of freshly ground pepper
  • 2 bay leaves
  • 2 teaspoons dried rosemary, crushed between your fingers
  • 5 large carrots, diced
  • 2 bunches kale, chopped
  1. Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
  2. In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
  3. Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
  4. Remove the bay leaves, add more salt and pepper if needed.

Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.

White Bean Hummus Collingswood Personal Trainer Tells All

26 September

Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with protein and fiber – both important for building your best booty.
Servings: 8

Here’s what you need:

  • 2 cans white beans, drained and rinsed
  • 1 small onion, chopped
  • 3 cloves garlic, minced
  • 1/4 cup whole wheat bread crumbs
  • 1 Tablespoon Dijon mustard
  • Juice of 1 lemon
  • 1 teaspoon olive oil
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • dash of salt
  1. Throw everything into the food processor and blend until smooth and creamy.
  2. Spread onto bread or use as a dip for cut veggies.

Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.

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Perfect Packed Lunch…Voorhees Personal Trainer Tells All

04 September

Here’s an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don’t fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.
Servings: 1

Here’s what you need…
For the wrap:

  • 1 green tortilla
  • 1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)
  • Sliced tomato
  • Romaine lettuce
  • 1 Tablespoon hummus

For the veggies:

  • 1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)
  • 1/4 cup hummus

For the yogurt:

  • 1/2 cup plain nonfat Greek yogurt
  • Handful of berries (strawberries and blueberries)
  • For the trail mix:

  • 1oz raw mixed nuts
  • 5 golden raisins
  1. Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.
  2. Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.
  3. Pack the yogurt in a small container and top with the berries.
  4. Mix the raw nuts with the raisins and pack in a small container or bag.
  5. Don’t forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

Haddonfield Personal Trainer Reveals Best Spinach Salad Ever!

18 August

The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.
Servings: 8

Here’s what you need:

•8 cups cleaned spinach leaves
•3 oranges, peeled, sliced and quartered
•2 cucumbers, peeled sliced and quartered
•1/8 cup macadamia nuts, coarsely chopped
•1/8 cup sunflower seeds
•2 Tablespoons poppy seeds
•1 cup strawberries, sliced or whole raspberries
•1/2 cup white balsamic raspberry blush vinegar
1.Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
2.Add the vinegar and toss well.
Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

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Mean & Clean Burrito – Marlton Personal Trainer Tells All

02 August

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1

Here’s what you need…

  • 1 sprouted grain, flourless tortilla
  • 1 Tablespoon hummus
  • 1/3 cup cooked brown rice
  • 1/4 cup cooked black beans
  • 1/2 cup cooked chicken, chopped (or baked tofu)
  • 2 Tablespoons fresh corn kernels
  • 2 Tablespoons chopped cucumber
  • 1/4 cup shredded arugula
  • 3 cherry tomatoes, chopped
  1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
  2. Top the tortilla with rice, beans, chicken and veggies.
  3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

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