Eating Healthy

Healthy-EatingA healthy lifestyle has many components and nutrition is one of the key factors!  We encourage a diet that is low in sugar, high in protein & vegetables and moderate in carbohydrates and fats.  Eating all natural, unprocessed foods, will help your body work at maximum efficiency.  Fueling your body with the right foods will help you create and maintain a lean physique.  When you join our bootcamp we include a meal plan, food logs, nutrition consultations and body composition analysis.  We will post healthy recipes and tips here…so keep checking back!

BREAKFAST
GOAT CHEESE AND TOMATO OMELET2 Whole Eggs whisked with 1 tbsp. skim milk
1 plum tomato, chopped
1 oz. crumbled goat cheese
Nonstick cooking sprayHeat a nonstick skillet coated with nonstick cooking spray over medium heat. Add the whisked eggs and allow to cook for about 2 to 3 minutes.  Then add in goat cheese and tomatoes and fold over into an omelet.  Allow to cook for 1 to 2 additional minutes.VEGGIE SCRAMBLE

1/2 of a green zucchini, diced
1/4 of a red or green bell pepper, diced
3 to 4 broccoli florets, chopped
1/4 cup red onion, chopped
1 large whole egg whisked together with 3 egg whites
1 oz. grated parmesan cheese
Nonstick cooking spray

Heat a nonstick skillet coated with nonstick cooking spray over medium heat.  Add all vegetables and saute for about 3 to 5 minutes, until they begin to soften.  Add in egg mixture and scramble together, continue to cook until eggs are cooked through, about 3 to 4 minutes.  Remove from heat and sprinkly with cheese.

PEANUT BUTTER SMOOTHIE

1 cup skim milk or soy milk
1 tbsp peanut butter
1 scoop of whey vanilla or whey chocolate protein powder
Ice, to taste
1 packet of splenda or stevia, if desired

Add all ingredients into a blender and blend until smooth and frothy.

LUNCH

POACHED SALMON NICOISE
4 oz salmon filet
1 tbsp black peppercorns
3 cups dark-green lettuce leaves
1 boiled red new potato, cut into quarters
1 cup of steamed green beans
1 plum tomato, quartered
4 black olives
1 tbsp light vinaigrette dressing

In a large pot, add the peppercorns to 5 cups of water and bring to a rapid boil, then add the salmon and turn off the heat.  Allow salmon to “poach” for 5 to 7 minutes, until cooked through.  Remove salmon from water and allow it cool. Meanwhile, pile greens onto a dinner plate and top with potato, green beans, tomato and olives.  Lay salmon on top of the salad and dress with salad dressing.

TARRAGON CHICKEN SALAD PLATTER
4 oz. of poached white-meat chicken, cut into 1/2 in. cubes
2 tbsp light mayonnaise
1/2 tsp dried tarragon
1/2 tsp sea salt
1/2 tsp pepper
1/2 of a granny smith apple, diced
3 cups of fresh spinach leaves, washed and torn
3 whole wheat melba toasts

Combine chicken with mayonnaise, tarragon, salt and apple; mix well and season with fresh pepper.  Pile on top of fresh spinach leaves and serve with melba toast.
CAJUN FISH TACOS
5 oz. fish filet, white flaky fish
4 leaves butterleaf lettuce
1/2 cup cabbage, shredded
1/4 cup reduced fat cheddar cheese, shredded
1 plum tomato, diced
1/3 cup canned black beans, rinsed of brine
1/4 cup store bought salsa
cajun seasoning

Preheat oven to 300 degrees.  Coat fish with Cajun seasoning, place onto a baking pan, and bake for 12 to 18 minutes or until done.  Drain excess juice and transfer to clean plate before cooling.  Wrap fish in lettuce leaves with cabbage, cheese and tomatoes.  Serve with side of black beans and salsa.

DINNER

COUNTRY STYLE PORK CHOPS WITH SAUTEED SPINACH
5 oz center-cut lean, boneless pork chop
1 tsp lemon pepper
2 tbsp shallots, chopped
1 tbsp dijon mustard
2 tbsp chicken broth
2 tbsp water
2 cups fresh spinach leaves
4 cherry tomatoes, halved
2 tbsp grated parmesan cheese
salt to taste
nonstick cooking spray

Season pork chop with salt and lemon pepper, and sear in a nonstick skillet coated with nonstick cooking spray, for about 5 minutes on each side or until cooked through.  Remove chop from pan.  In the same pan, saute the shallots for about 2 minutes.  Then add mustard, chicken stock, and water and reduce until thick – should coat the back of a spoon.  Top the pork chop with the sauce.  In the same pan, saute spinach and tomatoes until the spinach is wilted.  Top spinach and tomatoes with grated Parmesan cheese.

COWBOY STEAK WITH OVEN ROASTED MUSHROOMS AND ONIONS
4 oz filet mignon or lean sirloin
1 tsp ground coffee
1 tsp cayenne pepper
1 cup of sliced button mushrooms
1/2 of a red onion, sliced
1 tsp olive oil
salt and pepper to taste
nonstick cooking spray

Rub the steak with the coffee, cayenne pepper and salt and grill or broil for about 3 minutes on each side, or until desired doneness.  Meanwhile, spray a baking sheet with nonstick cooking spray and arrange the mushrooms and onions in a single layer and season with salt and pepper and drizzle with olive oil.  Roast at 375 degrees for about 15-20 minutes.

SHRIMP AND CHICKEN STIR-FRY SERVED OVER ASIAN GREENS
2 oz chicken breast, cut into strips
3 to 4 large shrimp, whole, cleaned and tail removed
1/4 cup water chestnuts, sliced
2 tbsp slivered almonds
2 tbsp green onions, sliced
1 tbsp minded ginger root
1 tbsp minced garlic
2 tbsp lime juice
2 tbsp orange juice
1 tsp reduced sodium soy sauce
2 cups watercress, remove bottom 2 inches
1 cup spinach, cleaned leaves
1/2 cup bean sprouts
2 tsp sesame oil
nonstick cooking spray

Heat a nonstick skillet coated with nonstick cooking spray over medium heat.  Add the green onions, garlic, and ginger and saute for 1 minute.  Then add the shrimp and chicken and stir-fry for about 3 to 4 minutes until the chicken and shrimp are almost done.  Then add the lime juice, orange juice, soy sauce, almonds, and water chestnuts and bring to a simmer.  Cook for an additional 2 minutes or until chicken and shrimp are fully cooked.  Remove mixture from pan, and add sesame oil to pan and heat over medium-high heat, add the watercress, spinach and bean sprouts and saute for 4 to 5 minutes.  Serve the stir-fry over the Asian greens.


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