Haddonfield Personal Trainer Tuna & Salad Pocket Recipe

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
 

Yield: 2 servings

Here’s what you need…

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

 

Premier Haddonfield Personal Trainer

Marlton Personal Trainer Healthy Weeknight Cooking In 20 Minutes or Less

Personal Chef Christina Dimacali Knocked Their Socks Off

 

Healthy, delicious food doesn’t have to take forever to prepare and you don’t have to be a chef to prepare it.  Try these scrumptous recipes for busy weeknight cooking (my personal favorites are the Tart & Tangy Purple Slaw and the One Pan Ratatouille – who knew vegetarian could taste so good – I like it with chicken too)..  Christina provides invaluable cooking hints and tips to make cook time even faster in the video.  Enjoy!!  Who thought cooking healthy could be so easy?

Let’s face it, you simply can’t lose weight eating out all the time (it’s just not possible).  You have to learn how to be proficient in the kitchen.  You don’t have to become a chef you just need to know the basics.  Chef  Christina takes out all the guesswork she provides private and group cooking lessons and if you’re just too busy to cook she’ll even custom create a menu just for you and prepare the meals for you at your home.  Check out all the details on her website at www.cyplate.com .

Tart and Tangy Purple Slaw

Makes 4 cups
Marinade the slaw for a couple of hours for the vinaigrette to permeate the cabbage

 3 cups thinly sliced red cabbage
2Tablespoons dried cranberries
1/4 c. rice vinegar
2 Tablespoons agave nectar/syrup
1 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 large Granny Smith apple thinly sliced
3 Tablespoons chopped pecans

 
Directions:

Combine cabbage and cranberries in a large bowl. Combine vinegar and next 5 ingredients (vinegar through pepper), stirring with a whisk; drizzle over cabbage mixture, tossing gently to coat. Cover and chill 2 hours. Add apple, and toss well to combine. Sprinkle with pecans.

(Per 1 cup serving: 138 cal, 5g fat, 0.5 g saturated fat, 25g carbohydrates, 1.5 . protein, 3.8 g fiber)

Braised Green Beans and Garlic

Serves 4

2 garlic cloves crushed
Grapeseed or canola oil
½ pound green beans
1/4 cup vegetable broth, dry sherry or white wine

Directions:

1. In a large saute pan, add garlic and 1 Tablespoon oil.  Turn the heat to medium high, bringing the oil and garlic up to temperature together. 
2. Once the garlic is light golden colored, add the green beans.  Saute for 1 – 3 minutes to start browning the vegetable.  Add more oil if necessary.   
3. 3.       Reduce heat to medium.  Add two tablespoons of broth and cover the pan. Every 1 – 2 minutes, sauté the beans, add a couple tablespoons of broth and partially cover the pan, allowing the broth to evaporate between additions.  Cook, until the vegetable is bright and tender, approximately 2 – 3 minutes total.  Season with salt and serve.  

*This technique can be applied to vegetables, like broccoli rabe, carrots, cauliflower and asparagus

*Add toasted nuts, raisins, halved grapes or sweet sausage to vary the flavors.

Easy One-Pan Ratatouille
 

Serves 4
 
1 – 2 Tablespoons grapeseed or canola oil
½ cup chopped onion
2 cloves garlic crushed
¼ teaspoon crushed red pepper
1 small eggplant diced
1 small zucchini diced
1 cup chicken or vegetable broth
14 ounces can no-salt added diced tomatoes
2 Tablespoon chopped basil
2 Tablespoon chopped parsley
1 red or yellow pepper chopped
1 can chick peas drained
1 Tablespoon cider vinegar
Salt and pepper to taste
*1 cup dry brown rice or bulgur prepared

 Directions:

1. Heat 1 teaspoon grapeseed oil to a large skillet over medium high heat.  Add onion, garlic and a pinch of salt to the pan. 
2. When just starting to brown, add crushed red pepper and saute for 1 minute.  Add eggplant and zucchini; cook for 3 minutes, or until lightly browned. 
3. Add broth to the pan, scraping up the bottom of the pan with a wooden spoon.
4. Stir in tomatoes.  Bring to a simmer and stir in the basil, parsley and peppers.  Add chickpeas and simmer gently for 2 – 3 minutes until the peppers are a little tender. 
5. Stir in vinegar.  Season with salt and pepper.  Serve on your prepared grain. 

(Per serving: 309 cal, 8.8g. fat, 0.9 g saturated fat, 52  g. carbohydrates, 11.1 g. protein, 14 g. fiber)

*To prepare bulgur:  In a large sauce pan, combine1 3/4 cups water with 1 cup dry bulgur.  Bring mixture to a boil.  Cover and simmer for 15 – 20 minutes.  Remove from heat and let sit for 10 minutes.  Fluff with a fork and serve.

 

Recipe variations:

• serve as sauce with chicken
• toss in pasta for a complete meal
• substitute chickpeas with 2 cans drained solid white tuna; finish with a squirt of lemon
• crumble on some light feta for a /Greek spin
• replace basil with cilantro and add a diced chipotle pepper for a smoky Southwest flavor

Haddonfield Personal Trainers Must Have Pantry List

I put together a must have pantry list for quick, easy, delicious meals & snacks.

Must Have Pantry Items:

Cereals: Kashi Go Lean (My favorite), Kashi Go Lean Crunch, Barbara’s Bakery Shredded Oats, Barbara’s Bakery Cinnamon Puff Ins, Kashi Autumn Wheat (feel free to mix cereals for better taste and variety – Kashi cereals have awesome protein and fiber)

Breads: Ezekiel 4:9 / Ezekiel Sesame (My favorites – might want to freeze gets moldy fast), Trader Joes Whole Wheat Tuscan Bread, Peperidge Farm 9 Grain Whole Wheat. Ezekiel Muffins, Kashi Go Lean Waffles (Blueberry my favorite)

Crackers: Dare Whole Wheat Grains First, Trader Joe’s Bite Size Everything Crackers, Stacy’s Whole Grain Pita Chips, Kashi TLC Crackers, Raincoast Crisps (Whole Foods)

Steel cut oatmeal (not instant, rolled oats OK – brand not important) Trader Joe’s actually has pre-cooked frozen steel cut oatmeal. Very tasty and super fast!

Grains/Pastas: Barilla Plus Pastas (awesome protein, very tasty), Quinoa (Brand not important), Bulgur wheat (Brand not important), Long Grain Brown rice (long grain – fluffier and lighter – brand not important)

Beans: Garbanzo beans/chick peas, kidney beans red/white (no sodium – canned beans are faster to quick), edamame (probably in frozen section)

Solid White Tuna (packed in water not oil)

Nuts: Raw, unsalted nuts (Almonds/walnuts- brand not important) roasted nuts taste better but unfortunately also destroy all the healthy omega 3 fatty acids in the nut

Crazy Richards Peanut Butter or Traders Joes Unsalted Peanut Butter (TJs mixes really well – to mix the oil store the peanut butter upside down in your pantry). Almond Butter is also another great alternative

Cooking Must Have Pantry Items: Chicken/vegetable broth – organic (less sodium), Muirglen Canned Tomatoes, Vinegar, Lemon juice

Popcorn (No butter, lo sodium) – my favorites Naked Popcorn, 365 Popcorn (Whole Foods)

If you are just too busy to cook, Personal Chef Christina Dimacali will also come to your home and prepare meals for you visit her website www.cyplate.com .

Veggie Power Juice; Moorestown Personal Trainer Secret Recipe

Remember how Popeye would drain a can of spinach and half a second later his muscles would begin to bulge? Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three times their size, your body will surely experience a nutritious surge.

Yield: 2 servings

Here’s what you need…

• 1 cup packed fresh spinach
• 2 green apples
• 4 large carrots
• 1 Tablespoon fresh ginger
• Juicing machine

1. Wash the vegetables, cut the ends off the carrots and peel the ginger.
2. Run each item through the juicer. Mix until combined, pour into two glasses and enjoy.

Nutritional Analysis: One serving equals: 139 calories, .5g fat, 34g carbohydrate, .8g fiber, and 2g protein.

Easy Homemade Lentil Soup Voorhees Personal Trainer Recipe

Few things are as comforting, on a brisk autumn day, than a bowl of hot lentil soup. This recipe is surprisingly simple with 5 minutes of prep and a cook time of just 30 minutes. Serve for lunch or dinner with a piece of hearty whole grain bread and a salad.
Yield: 12 Servings

Here’s what you need…

• 7 cups water
• 2 1/2 cup dried red lentils
• 1 large onion, minced
• 1 teaspoon turmeric
• Large pinch of cayenne pepper
• 4 tablespoons fresh lemon juice
• 1 teaspoon ground cumin
• Salt and pepper

1. Combine water, lentils, onion, turmeric, and cayenne pepper in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 minutes.
2. Stir in lemon juice, cumin, salt and pepper to taste.

Nutritional Analysis: One serving equals: 148 calories, .8g fat, 25g carbohydrate, 6g fiber, and 11g protein.

Sweet Braised Figs, Voorhees Personal Trainers Reveals

This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium – a mineral important in controlling blood pressure.
Yield: 6 servings

Here’s what you need…

• Non-stick cooking spray
• 1 Tablespoon agave nectar
• 12 figs, sliced in half

1. Heat a large non-stick saute pan and spray with cooking spray. Add the agave nectar.
2. Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
3. Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.

Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.

Kevin Hensel

Fit-4-Life, Inc just minutes from Voorhees, NJ

Unleash The Power of Fiber, Voorhees Personal Trainer Tells All

Fastest Chicken Stir Fry, Moorestown Personal Trainer Explains

Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings

Here’s what you need…

• 1 teaspoon olive oil
• 1 teaspoon chopped garlic
• 1 cup asparagus, cut into 2 inch segments
• 1 (16 oz) package pre-chopped stir fry vegetables
• 1 (10 oz) package shredded cabbage
• 1 cup chopped pineapple
• 1 cup chopped cooked chicken breast
• 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Kevin Hensel, President Fit-4-Life

Cherry Hill Personal Training Studio located just minutes from Moorestown, NJ

Fresh Vegetable Taco, Mount Laurel Personal Trainer

There is no question that these veggie stuffed tacos are both healthy and delicious. Fresh asparagus, sweet peppers, corn, onion, pinto beans and cilantro create a tasty blend of flavors. To increase your protein intake feel free to throw in strips of lean chicken breast. Serve with sliced avocado and a side of salsa. Servings: 6

Here’s what you need…

• 1 teaspoon olive oil
• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 cups asparagus, cut into 1 inch pieces
• 1 cup sweet peppers, chopped (red, yellow, orange or all three!)
• 3 ears of corn, kernels shaved off
• 1 (15 oz) can pinto beans, drained and rinsed
• 1/4 chopped cilantro
• 6 whole wheat tortillas
• 1 avocado, sliced
• Salsa

1. Place the olive oil and garlic in a large non-stick frying pan over medium heat. Add the onions and sauté for about three minutes or until the onions begin to soften.
2. Add the asparagus and continue to sauté , stirring occasionally for 5 minutes.
3. Add the peppers and continue to sauté , stirring occasionally for 5 minutes.
4. Add the corn, beans and cilantro and sauté for 5 more minutes, or until the vegetables are tender. *Note: Make sure you don’t overcook the vegetables. You want them to be tender but not too soft.*
5. Remove from heat. Place a scoop of the veggie mixture in each tortilla and top with sliced avocado. Serve with your favorite salsa.

Nutritional Analysis: One serving equals: 308 calories, 8g fat, 46g carbohydrate, 13g fiber, and 12g protein.

Eat Yourself Thin, Mt Laurel Personal Trainer Breaks The Silence

I wish I was clever enough to have thought up that headline, because it’s so TRUE.

For the past 17 years I’ve been a personal trainer, one of the biggest issues I’ve faced with my clients is eating too little.  Excessive caloric restriction will completely sabotage your well intentioned weight loss goals.  Telling someone to eat more and lose weight doesn’t go over so well.  It’s quite a psychological barrier to overcome.

From a logical standpoint, it makes sense that if you want to lose weight you should restrict your calories, right.  Think again. Restricting your calories can be the worst thing you can do to lose weight.  When you eat too few calories not only will you not lose weight you will probably gain weight.  I know it doesn’t make sense, but let me break it down for you.

Eating too few calories or severely cutting your calories too quickly will bring your metabolism to a screeching hault.  When you eat too few calories you send an urgent message to your brain that you are in a starvation mode.  As a protective mechanism your body starts slowing down your metabolism for preservation purposes. Your body starts to see every calorie like its the last one it will ever see. 

Your body’s ultimate fuel source is fat.  You might be thinking great when I cut my calories back, my body will be forced to use fat as it’s primary fuel source because there won’t be anything else to use.  Once again, logic can be your worst enemy.  Your body doesn’t use logic.  When your body triggers the starvation mode due to caloric restriction, it will hold onto your fat cells with a vengence.  Your body will start using muscle and other important tissues as a primary fuel source.  I know it sounds counter intuitive, but it’s totally true (I have science on my side).  Your body will burn fat cells for emergency purposes, only after it’s depleted available muscle will it even think of using fat as a fuel source. Then guess what?  Now that you are burning muscle for a fuel source, you are losing valuable lean body mass.  Less lean muscle means your metabolism slows down even further.  It’s a double whammy.

All the hype created about low intensity cardio burning more fat is total crap (pardon my French).  Low intensity cardio less than 65% of your Maximum Heart Rate does use fat as a fuel source, however it is not burning stored fat in your adipose tissue (jiggly bits) it’s using the fat in your blood stream as a fuel source.  That’s a huge difference.  Fat circulating in your blood stream doesn’t necessarily get turned into fat cells (adipose tissue).  Don’t get me started.

So how do you know if you are eating too few calories or you are cutting your calories too quickly.  Well I’m glad you asked. To accurately determine your daily caloric intake is a rather complex task.  First you need to determine your Basal Metabolic Rate or (Resting Metabolic Rate RMR).  It takes some really hi-tech equipment to accurately measure your RMR.  Your RMR is the amount of calories your body burns each day just to exist (respiration, circulation, etc).  Your age, weight, height, activity levels, job, all effect your RMR.  Click here for a kool little RMR Calculator, it’s great for getting a rough guesstimate http://www.freedieting.com/tools/calorie_calculator.htm  .

Remember that hi-tech piece of equipment I was talking about before that measures your RMR.  It’s called the Korr metabolic Analyzer and it’s totally awesome.  I spent an arm and leg for it, but it’s absolutely necessary if you want to lose weight.  If you do not know how slow or fast your metabolism is then you have absolutely no idea how many calories you should be taking in, not to mention you will also have baseline data so you can re-evaluate your RMR 1-2 months later to make sure your metabolism is increasing with your workout routine. 

All you do is breathe in a tube for about 10 minutes then it does the rest.  It computates your RMR based on your oxygen and carbon dioxide exchange (real techie stuff).  Once I have your RMR, then I will create you a registered dietitian designed 7 Day Meal Plan and Grocery List.  I’ll tell you exactly what, when, and how much to eat (including carbs, fats, protein, vitamins/minerals, and supplements if necessary).  Meal plans are based on your likes, dislikes, food preferences, dietary restrictions, and goals.  We also give you an online food journal account that ties in with your meal plan so you can track your calories and weight loss. 

It only costs $85 for the 60 minute metabolic evaluation and you get everything I just mentioned.  Stop shooting in the dark and find our your specific metabolic blueprint so you’re not guessing about your weight loss and metabolism.  Call me at or visit www.cherryhillbodyiq.com for more info.

So how do you master your metabolism and fire up your fat burning furnace ASAP?

1.  You should never eat below 1200-1300 calories (EVER!!)
2.  Cut your calories by 300-400 calories for 3-4 weeks.  Allow your body and metabolism 4 weeks to stabilize itself before you drop anymore calories
3.  Try to burn approximately 300-400 calories/day with endurance/cardiovascular exercise
4.  You must strength train 3-4x/week to increase lean muscle mass therefore firing up your metabolism
5.  Eat 5-6 small meals every 3-4 hours to stabilize your blood sugar levels
6.  You MUST eat breakfast within 30-60 minutes of waking up.  The reason you’re not hungry in the morning is because your metabolism is all screwed up.  Your blood sugar levels are all over the place and your brain doesn’t know when it’s really hungry anymore.  Drink a meal replacment shake if eating in the morning makes your stomach turn. 
7.  Aim to lose 1-2 lbs per week.
8.  If you do all of these things and after 8 weeks you still don’t see any results you might have a slow metabolism (hypothroidism).  Here are some other symptoms of Hypothyroidism

•Fatigue
•Weakness
•Weight gain or increased difficulty losing weight
•Coarse, dry hair
•Dry, rough pale skin
•Hair loss
•Cold intolerance (you can’t tolerate cold temperatures like those around you)
•Muscle cramps and frequent muscle aches
•Constipation
•Depression
•Irritability
•Memory loss
•Abnormal menstrual cycles
•Decreased libido

Consult with your doctor.  A simple blood test will let them know.  They have great drugs to get your metabolism back on track. 

Schedule your Metabolic Evaluation for $85.  Give me a call if you have any questions or visit www.cherryhillbodyiq.com
 

Kevin Hensel, President Fit-4-Life, Inc.

Cherry Hill Personal Training Studio Located Just Minutes from Mt Laurel

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