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Spinach Salad with Turkey

§ March 10th, 2011 § Filed under Recipe Comments Off

High in protein and low in calories, this simple salad is perfect for lunch or dinner. Feel free to mix things up by adding your favorite crisp raw vegetables, or replacing the turkey with fish, chicken, or the vegetarian protein source of your choice!

 Salad:

• 8 oz. leaf spinach, washed and stems removed
• 1 small red onion, peeled and finely sliced
• 1 tomato, diced
• 1 cup sliced fresh mushrooms
• 12 oz. cooked turkey breast meat, cut in bite-sized pieces

Dressing:

• 4 Tbsp. orange juice
• 2 Tbsp. red wine vinegar
• 2 tsp. olive oil
• 1 or 2 small garlic cloves, peeled and minced
• 1/4 cup grated Parmesan cheese

Place all dressing ingredients in small bowl. Whisk together and set aside. In a large bowl, combine all salad ingredients. Drizzle with dressing and toss gently. Serves 4.

Preparation Time: 15 minutes

Nutritional Information (per serving):

Butternut Squash and Turnip Soup

§ February 18th, 2011 § Filed under Recipe Comments Off

Ingredients

• 3 tablespoons butter
• 1 tablespoon olive oil
• 2 cups cubed butternut squash
• 2 cups cubed turnips
• 1 cup thinly sliced celery
• 1 onion, diced
• 3 cloves garlic, minced
• 1 quart chicken stock
• 1 bay leaf
• 1 tablespoon honey
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon ground nutmeg
• 3/8 teaspoon ground coriander
• 1/8 teaspoon cayenne pepper
• salt to taste (optional)

Directions

1. Heat the butter and olive oil in a skillet over medium heat. Stir in the butternut squash, turnips, celery, onion, and garlic; cook and stir until the vegetables just begin to brown, about 10 minutes. Meanwhile, heat the chicken stock in a large pot over medium heat until simmering.
2. Transfer the vegetables to simmering stock, and add the bay leaf, honey, pepper, nutmeg, coriander, cayenne pepper, and salt. Continue simmering until all the vegetables are softened, about 20 minutes. Remove the bay leaf before serving.

Nutritional Information

Servings Per Recipe: 4

Amount Per Serving

Calories: 204

• Total Fat: 13g
• Cholesterol: 24mg
• Sodium: 912mg
• Total Carbs: 22.3g
•     Dietary Fiber: 3.8g
• Protein: 2.7g

Peasant Soup

§ January 26th, 2011 § Filed under Recipe Comments Off

Directions

1. Heat the oil in a large pot over medium high heat. Stir in the bacon and saute just to render the fat out of the bacon; do not cook till crisp. Then add the onions, shallots, leek, celery and garlic and saute for about 5 minutes, stirring frequently.
2. Then, add the beans, carrots, turnip and cabbage along with enough vegetable stock to cover (about 4 quarts). Let simmer for 2 hours, or until vegetables are to desired tenderness. Season to taste with salt and pepper.

Calories: 215

• Total Fat: 9.8g
• Cholesterol: 10mg
• Sodium: 493mg
• Total Carbs: 22.7g
•     Dietary Fiber: 8.5g
• Protein: 9.1g

Recipe for a Healthy Lifestyle

§ January 26th, 2011 § Filed under Fitness Programs, Nutrition, Recipe Comments Off

1. Balance in life should include:  Personal/family time, work, sleep in equal proportions.
2. Personal time should include intentional exercise for optimal energy and productivity.
3. Stress management.  Stress actually produces cortisol which contributes to extra storage of belly fat.  Use stretching as part of stress management.

Nutritional ingredients:

1. No refined sugar (limited should be less than 5% added sugar per serving)
2. Limited bread
3. Limited processed foods
4. Veggies/fruit (see list of carbohydrates below) should cover 1/2 of plate or 2 fistsfuls, protein (see list of proteins below) should be 1/3 of plate or one fistful, healthy fat or low fat dairy (see healthy fat below) should be 1/6 of plate or ½ of a palm
5. Legumes can substitute for veggies and protein.
6. Eat a minimum of 3 meals a day and no more than 3 small snacks in addition to a meal. 
7. Eat whole foods (came from the ground or had a mother)
8. If sensitive to sugars, reach for fruits that have a low glycemic index. 
9. If using a sweetener, use the natural sweeteners listed below in extreme moderation. 
10. Before or after strength training session, take in extra protein supplement like a protein shake. 
11. Drink 6-8 glasses of water a day.
12. Limit caffeine intake.
13. Limit soft drinks or eliminate then all together.

Proteins:    

Eggs, low fat cheese, cottage cheese, meat, cold water fish, salmon, halibut, cod, mackerel, sardines, shellfish, poultry, milk, yogurt, soybeans, legumes, nuts, and seeds.

Healthy Fat:         

Oily fish, nuts (unsalted and unprocessed), cooking oils, seeds, flaxseed oil, freshly ground flaxseed, avocados, leafy greens, whole grains, coconut milk, almond milk, and almond butter.  Unsaturated fats include monounsaturated and polyunsaturated fats. The body can more readily use these fats because they do not “solidify” within the digestive or circulatory system as saturated fats do.

Carbohydrates:    

Beans, vegetables (see below), fruit (see below), dairy, whole grain, squash, artichokes, leeks, lima beans, okra, pumpkin, sweet potatoes or yams, turnips.   

Choose low glycemic fruits:  Blackberries, blueberries, boysenberries, elderberries, raspberries, strawberries, sour green apples.

Moderate GI:  Cherries, pears, apricots, melons, oranges, peaches, plums, grapefruit, pitted prunes, applies, avocados, kiwi, lemons, limes, nectarines, tangerines, passion fruit, persimmons, pomegranates.

High GI:  Bananas, pineapples, grapes, watermelon, mango, papaya (avoid during weight loss)

            Vegetables:  Arugula, asparagus, bamboo shoots, bean sprouts, beet greens, bell peppers, broad beans, broccoli, brussel sprouts, cabbage, cassava, carrots, cauliflower, celery, chayote fruit, chicory, chives, collard greens, cucumber, jicama, jalepeno peppers, kale, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley, radishes, eggplant, endive, fennel, garlic, ginger, root, green beans, hearts of palm, radicchio, snap beans, snow peas, shallots, spinach, spaghetti squash, summer squash, swiss chard, tomatoes, turnip greens, watercress.

Natural sweeteners (in extreme moderation):                

Stevia, xylitol, blue agava nectar. 

Physical  Ingredients:

1. 2 hours of stretching per week.  Can be done at work or home, before/after workouts.
2. Minimum of 2 sessions of strength training per week which include 8-10 different strength and conditioning exercises performed 8-12 repetitions each..
3. Total weekly activity should include 2.5 hours of moderate or vigorous cardio activity. 
4. Moderate/vigorous activity should increase heart rate to a minimum of 65% and a maximum of 85% of your maximum heart rate.  ((220 – age) *.65 = target heart rate per minute for minimum and (220 – age) * .85 = target heart rate per minute for maximum.)

Directions:

Blend all ingredients together, taking in daily portions as prescribed and enjoy a lifetime of health and a superior quality of life.

Turkey and Wild Rice

§ January 18th, 2011 § Filed under Nutrition, Recipe Comments Off

• 1-1/2 Tbsp. olive oil
• 2 garlic cloves, minced
• 1/2 cup raw wild rice
• 1/2 cup raw long-grain brown rice
• 3 cups sliced mushrooms (button, crimini, or portobello)
• 1 Tbsp. low-sodium soy sauce
• Black pepper (to taste)
• 3 cups turkey, chicken, or vegetable stock (or water)
• 1 cup cooked light-meat turkey, cut into bite-sized pieces
• 1/2 cup chopped fresh broccoli
• Cayenne pepper (to taste)
• 2 Tbsp. minced fresh parsley (for garnish)
• Medium saucepan with tight-fitting lid

Select a medium saucepan with a tight-fitting lid. Heat oil in saucepan over medium-high heat until hot but not smoking (about 2 minutes). Add garlic and rice and sauté about 3 minutes. Add mushrooms, soy sauce, and pepper and sauté for 3 minutes, stirring constantly. Add stock or water, cover tightly, and bring to a boil (about 5 to 7 minutes). When it boils, reduce heat to low and simmer 40 minutes. Add broccoli and turkey pieces, stir, and simmer 5 more minutes. While it simmers, taste and adjust seasonings (add more garlic or pepper, or a dash of cayenne). Remove from heat and let sit for 10 minutes. Garnish with fresh parsley and serve. Makes 4 servings.

Cooking Time: 70 minutes

Nutritional Information (using stock): (per serving)

Jeweled Grape Terrine

§ December 27th, 2010 § Filed under Recipe Comments Off

Ingredients

• 2 envelope(s) unflavored gelatin
• 1/2 cup(s) cold water
• 1/2 cup(s) sugar
• 2 1/2 cup(s) late harvest Riesling or other sweet white wine
• 2 tablespoon(s) fresh lemon juice
• 2 cup(s) seedless red grapes, chilled
• 2 cup(s) seedless green grapes, chilled

Directions

1. In cup, evenly sprinkle gelatin over water. Let stand 2 minutes to allow gelatin to absorb liquid and soften slightly.
2. In 2-quart saucepan, heat sugar and 1 cup Riesling on medium-low, stirring occasionally until sugar dissolves. Stir in softened gelatin mixture, and heat 1 to 2 minutes or until gelatin dissolves, stirring frequently. Remove saucepan from heat. Stir in lemon juice and remaining 1 1/2 cups Riesling.
3. Pour gelatin mixture into 9″ by 5″ loaf pan. Refrigerate 1 1/2 hours to let it set slightly. Add grapes, distributing evenly; cover and refrigerate overnight, until firm.
4. To unmold terrine, place loaf pan up to rim in bowl or sink of warm, not hot, water 4 to 5 seconds. Remove pan from water. Insert small metal spatula around edge of pan to release gelatin. Dry outside of pan. Place serving plate on top of loaf pan, and grasping both together, invert terrine onto plate. With serrated knife, cut into slices to serve.

Nutritional Information
(per serving)

Roasted Pumpkin-Apple Soup

§ November 2nd, 2010 § Filed under Nutrition, Recipe § Tagged food, healthy recipes, nutritional Comments Off

Ingredients
*4 lbs pie pumpkin or
*butternut squash, peeled, seeded and cut into 2-inch chunks (see Tip)
*4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths
*1/4 cup  olive oil
*1 1/4 tsp. salt, divided
*1/4 tsp. freshly ground pepper
*1 T chopped fresh sage
*6 cups red.-sod. chicken or veggie broth
*1/3 cup chopped hazelnuts, toasted (see Tip)
*2 tablespoons hazelnut oil

Preparation.
Preheat oven to 450. Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown, 15 to 20 minutes more. Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.
Tips & Notes
**Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave on High, covered, stirring frequently, or on the stovetop over medium heat.
**Tips: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
**To toast chopped nuts, small nuts and seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutrition
180 calories; 9 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 25 g carbohydrates; 3 g protein; 6 g fiber; 525 mg sodium; 569 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fruit, 2 fat
Nutrition Note: Vitamin A (290% daily value), Vitamin C (40% dv), Potassium (16% dv).

Ricotta Cream With Strawberries or Plums

§ November 2nd, 2010 § Filed under Nutrition, Recipe § Tagged food, healthy recipes, nutritional Comments Off

Ricotta Cream
1 C. part skim Ricotta
2 T. Honey
1/2 tsp. vanilla
Process or blend until smooth, chill in fridge for 2 hours.

Balsamic Strawberries
3 T. balsamic vinegar
2 T. sugar
1 (16 0z) container strawberries, quartered
2 T. fresh basil leaves, cut in ribbons.
In sm. sauce pan combine vinegar and sugar, bring to boil. Simmer 2 min on med. heat, let cool completely. Toss berries with basil and balsamic syrup. Divide cream among 4 cocktail bowls, top with berries.

Peppered Plums
2 lbs. plums, any kind, or mix of, cut into wedges
2 T. pked brown sugar
1/4 tsp. freshly gr. black pepper
Preaheat oven to 425. In bowl combine plums with sugar & pepper. Transfer to foil lined baking pan. Roast till plums are soft and bubbly, about 18 min. Remove from oven, pour plums and juice into bowl. Cool in fridge, use with ricotta cream.

Nut. info for ricotta cream/strawberries. (Not avail. for plums)
1/3 C. cr.+1/2 C. berries
Cal: 180 Fat: 5g, Pro:8g
Carb: 27g, Fiber: 2g Chol: 20mg
Sodium: 80mg

Warm Pumpkin “Cereal”

§ November 2nd, 2010 § Filed under Nutrition, Recipe § Tagged food, healthy recipes, nutritional Comments Off

A breakfast high in protein keeps you going longer, but eggs every morning can get boring! Here’s a good one for those chilly mornings when you’re missing a bowl of warm cereal!

We know! This recipe sounds totally horrible and you’re thinking we’re nuts for posting it, but if you’re trying to stick to low-carb and miss your warm cereal, try this! It really, really is good and tastes just like warm cereal!  Don’t forget to try the variations too…or create your own and let us know what you come up with!!

1/2 C. ricotta cheese
1 egg
1/4 C. pumpkin puree
pinch salt
sweetener and flavorings to taste
2 T. flax seed meal (opt)

This cooks on the stove-top. Use a non-stick skillet for best results. Put ricotta into skillet. Mix a little water into ricotta to thin it…quite a bit thinner if you’re adding flax meal as it thickens it quite a bit. Add the egg and mix well…use a whisk, as you don’t want a lot of strings of egg whites.
Add the pumpkin and salt. Sweeten to taste & add cinnamon, nutmeg, vanilla, maple, etc…whatever sounds good to you.
Stir while heating over med. heat. When it goes “grainy” thats the egg cooking. Stir in the flax seed meal at this point.

 Variations and Suggestions:
Freeze leftover pumpkin in 1/4 C. sizes so that you will have it on hand. Could also forgo the pumpkin altogether, just using the ricotta and egg for a “plain” cereal. Or, you could add applesauce instead of pumpkin, or perhaps a mashed banana, although beware that this will raise the carbs if you’re doing this for a low carb eating plan. Could also add peanut butter, walnuts, almonds, etc….just experiment! Could also use cottage cheese in stead of ricotta. Since cottage cheese contains more liquid than ricotta, it’s not necessary to add the water, or not as much at least..use your own judgement.

Yess, it sounds rather odd, but we’ve had numerous reviews here at the gym from those who’ve tried it, all raving about how wonderful it is!

Warm Spaghetti Squash Salad

§ November 2nd, 2010 § Filed under Nutrition, Recipe § Tagged food, healthy recipes, nutritional Comments Off

Spaghetti squash separates into strands when cooked,

 creating a healthy, yummy, “pasta” alternative.

1(4lb) spaghetti squash, halved lengthwise, seeds scraped
1 C. slice almonds (3 oz)
1/2 C. chopped green olives
1/2 C. thinly sliced scallion whites
1/2 tsp. finely grated lemon zest
3 T. fresh lemon juice
1/4 C. canola oil
2 oz. greek feta, crumbled
salt/pepper to taste

Heat oven to 350. Bring lg. pot of water to boiling. Add squash and cook until al dente, about 12 min; drain. Place halves cut side down on a rack, cool 15 min. Spread almonds on pie plate and toast in oven for about 7 min. In mini food processor, combine chopped olives with scallions, lemon zest, juice and oil; pulse until chopped.
Working over medium bowl and using a fork, scrape the squash into the bowl, separating the strands. Add dressing along with feta and almonds, season with salt and pepper. Toss all together and serve warm.

Nutr. Info: Serves 8
Cal: 238
Tot. Fat: 19
Sat. Fat 2.5
Carbs: 16
Fiber: 4.4