madsweat

madsweat:

Oven Braised Orange Chicken

Quick and easy to put together and tastes Sooo Good!

4 servings

INGREDIENTS

  • 3 ½ to 4 pounds chicken (thighs, breasts, and legs)
    Coarse salt
    1 tablespoon olive oil
    2 bunches green onion, halved crosswise
    ¾ cup halved, pitted green olives
    6 strips…

Fitness Fuel: Good Eats for Fitness Peeps

Oven Braised Orange Chicken

Quick and easy to put together and tastes Sooo Good!

4 servings

INGREDIENTS

  • 3 ½ to 4 pounds chicken (thighs, breasts, and legs)
    Coarse salt
    1 tablespoon olive oil
    2 bunches green onion, halved crosswise
    ¾ cup halved, pitted green olives
    6 strips orange zest, plus ½ cup fresh orange juice (from 1 orange) 

PREPARATION

  1. Preheat oven to 450 degrees. Heat a large cast-iron skillet over medium-high until hot but not smoking, about 1 minute. Season chicken with salt. Swirl oil in skillet. Working in batches if needed, add chicken, skin side down, and brown on one side, about 5 minutes.

    Turn chicken, skin side up, and add green onion, olives, and orange zest and juice to skillet. Transfer to oven and cook until chicken is cooked through, 15 to 20 minutes. 

Per serving: Serving Size: ¼ Recipe

 

(Source: blog.madsweat.com)

Fitness Fuel Good Eats For Fitness Peeps

Margarita Shrimp Saladimage

Blend the flavor of a margarita - tequila, orange and lime - then toss in diced avocado, fresh shrimp and sliced red onion, spiked with a creamy, spicy sour cream dressing. 

  • Makes: 4 servings, about 2 cups each

    Active Time: 30 minutes

    Total Time: 30 minutes

  • Ingredients 

    • 1 pound medium shrimp, (30-40 per pound), peeled and deveined
    • 1/4 cup tequila
    • 2 teaspoons freshly grated orange zest
    • 1 teaspoon freshly grated lime zest
    • 1/2 teaspoon salt
    • 1/4 cup thinly slivered red onion
    • Creamy Lime-Chile Dressing, (recipe follows)
    • 4 cups torn romaine lettuce
    • 2 medium endives, cored and torn into pieces (2 cups)
    • 1 orange, peeled and cut into segments
    • 2 ripe Hass avocados, peeled, pitted and cut into 1/2-inch cubes
    • 1 tablespoon lime juice, (see Tip)
    • 1 tablespoon extra-virgin olive oil
    • Lime wedges
    • Preparation

      1. Toss shrimp, tequila, orange zest, lime zest and salt in a medium bowl. Cover and marinate in the refrigerator for 10 minutes, stirring occasionally. Place onion in a small bowl, cover with cold water and some ice; let stand for 10 minutes, or until ready to use.
      2. Meanwhile, make Creamy Lime-Chile Dressing.
      3. Toss romaine, endive, orange segments and the drained onion in a large bowl. Add the dressing and toss to coat. Divide among 4 plates. Toss avocados with lime juice and divide among the salads.
      4. Drain the shrimp, reserving the marinade. Heat oil in a large skillet over medium-high heat. Add the shrimp and sauté until pink and firm, 2 to 3 minutes. Divide among the salads. Add the reserved marinade to the pan and bring to a boil, stirring; spoon over shrimp. Serve with lime wedges for squeezing.

      Nutritional Information

      Per serving: 407 calories; 22 g fat ( 4 g sat , 12 g mono ); 181 mg cholesterol; 22 g carbohydrates; 27 gprotein; 10 g fiber; 633 mg sodium; 1021 mg potassium.

      Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (80% dv), Potassium (51% dv), Folate (42% dv), Fiber (39% dv), Iron (25% dv), Magnesium (22% dv), Calcium (15% dv).

thespartanwarrior

thespartanwarrior:

Debunking the Paleo Diet

Christina Warinner is an expert on ancient diets. So how much of the diet fad the “Paleo Diet” is based on an actual Paleolithic diet? The answer is not really any of it.

Dr. Christina Warinner has excavated around the world, from the Maya jungles of Belize to the Himalayan mountains of Nepal, and she is pioneering the biomolecular investigation of archaeological dental calculus (tartar) to study long-term trends in human health and diet. She is a 2012 TED Fellow, and her work has been featured in Wired UK, the Observer, CNN.com, Der Freitag, and Sveriges TV. She obtained her Ph.D. from Harvard University in 2010, specializing in ancient DNA analysis and paleodietary reconstruction.

Fitness Fuel Good Eats For Fitness Peeps

Healthy AM Muffins

These are some surprisingly moist and extremely tasty muffins thanks to the addition of carrots, raisins and bananas. A must try even if your not looking for low in fat. 

Yields: Makes 12

Prep Time 10 minutes 

Total Time 35 minuets  

INGREDIENTS

Read More

Fitness Fuel Good Eats For Fitness Peeps

Braised Mahi Mahi with Couscous

image

Yields: 6 Steaks + Couscous

Portions: 6 Steaks + 3oz Couscous

INGREDIENTS

12 Cup Low Sodium Vegetable Broth
3 Cup Cooked Couscous in VEG Broth
1 ½ Cups Great Northern Beans, Dried PICKED, RINSED & DRAINED6 oz. Red Pearl Onions, Fresh
2 Tbsp Olive Oil
2 Tbsp Garlic, Fresh MINCED6 oz. Fennel, Fresh JULIENNE6 oz. Carrots, Fresh JULIENNE1 ½ Cups Sherry Wine Vinegar

6 Steaks Mahi Mahi Steaks, 4 oz, Raw  

 

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Fitness Fuel: Good Eats for Fitness Peeps

Herb-Roasted Beef and Potatoes

image

INGREDIENTS

  • 2 tablespoons chopped fresh thyme, divided
    1 tablespoon chopped fresh rosemary
    1 tablespoon chopped fresh parsley
    2 1/2 tablespoons olive oil, divided
    1 1/4 teaspoons kosher salt, divided
    3/4 teaspoon black pepper, divided
    2 garlic cloves, minced
    2 (8-ounce) beef shoulder tender roasts, trimmed
    Cooking spray
    1 (20-ounce) package refrigerated potato wedges (such as Simply Potatoes) 

PREPARATION

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Fitness Fuel: Good Eats for Fitness Peeps

Seared Salmon with Green Peppercorn Sauce


image

A simple sauce made with green peppercorns, lemon juice and butter served on top of seared salmon makes this a quick and easy recipe . Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.

4 servings

Active Time: 15 minutes

Total Time: 15 minutes

Read More

Food For Thought… Talking Nutrition With a Registered Dietitian

What do milk, yogurt, cheese, sardines, kale, broccoli, and green cabbage all have in common?

They are all foods high in calcium.  

 

Approximately 99% of calcium in our body is found in our bones.  Calcium is one of the primary minerals involved in bone health. 

The majority of women’s bone density is built by age 17 and men’s is built in his twenties.  This means that around that time, it is most important to help your body create the strongest bones possible.  

Following a well-balanced diet and engaging in weight bearing activities can help you achieve high bone density. 

 

Peak bone mass is reached in both genders before age 30; therefore, we can no longer significantly improve our bone density after age 30.   Once we reach age 40, our bone density begins to irreversibly decline.  However, increasing physical activity and consuming adequate calcium can help protect your bone density from declining. 

 

Food sources rich in calcium include yogurt, sardines, cheddar cheese, milk, cheese, tofu, salmon, pudding, spinach, fortified cereals, and kale. 

 

Vitamin D helps increase the absorption of Calcium.  Stay tuned for next week’s blog on Vitamin D! 

 

Ashley Cohen, MS, RD

(Available for individual/group nutrition sessions to help YOU achieve a healthier lifestyle)

ashleyecohen@gmail.com     

Fitness Fuel: Good Eats for Fitness Peeps

Roast Chicken & Sweet Potatoes

Caramelized sweet potatoes and red onion are the bed for chicken thighs that cook up fast in a very hot oven—perfect for a quick healthy chicken dinner. Serve with a fall salad of mixed greens, sliced apples and blue cheese.4 servings

4 servings

Active Time: 15 minutes

Total Time: 45 minutes

INGREDIENTS

  • 2 tablespoons whole-grain or Dijon mustard
  • 2 tablespoons chopped fresh thyme or 2 teaspoons dried
  • 2 tablespoons extra-virgin olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 1/2-2 pounds bone-in chicken thighs, skin removed
  • 2 medium sweet potatoes, peeled and cut into 1-inch pieces
  • 1 large red onion, cut into 1-inch wedges

PREPARATION

  1. Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the oven to preheat.
  2. Combine mustard, thyme, 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken.
  3. Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables.
  4. Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165°F, 30 to 35 minutes.

Nutrition

Per serving: 408 calories; 17 g fat ( 4 g sat , 9 g mono ); 86 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 27 g protein; 5 g fiber; 554 mg sodium; 636 mg potassium.

Nutrition Bonus: Vitamin A (449% daily value), Vitamin C (44% dv), Zinc (20% dv), Potassium (19% dv), Iron (16% dv)

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 1/2 vegetable, 4 1/2 lean meat, 1 1/2 fateatingwell.com

(Source: blog.madsweat.com)

Oven-Fried Fish & Chips

Fitness Fuel: Good Eats for Fitness Peeps

Fish and chips are traditionally sold wrapped in paper to soak up all the grease—not a good sign. To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. Serve with: Coleslaw and malt vinegar or lemon wedges.

4 servings

Active Time: 25 minutes

Total Time: 45 minutes

INGREDIENTS

  • Canola or olive oil cooking spray
  • 1 1/2 pounds russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
  • 4 teaspoons canola oil
  • 1 1/2 teaspoons Cajun or Creole seasoning, divided
  • 2 cups cornflakes
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 2 large egg whites, beaten
  • 1 pound cod, (see Tip) or haddock, cut into 4 portions

PREPARATION

  1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.
  2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.
  3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.
  4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp, about 20 minutes.

TIPS & NOTES

  • Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

NUTRITION

Per serving: 325 calories; 5 g fat ( 0 g sat , 3 g mono ); 43 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 24 g protein; 3 g fiber; 331 mg sodium; 955 mg potassium.

Nutrition Bonus: Vitamin C (58% daily value), Potassium (27% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 3 lean meat

eatingwell.com

(Source: blog.madsweat.com)

All of last weeks posts in one easy to find location:

FROM THE CREW @ FITNESS FIRST PERSONAL TRAININGTHANKS FOR FOLLOWING

FROM THE CREW @ Madsweat PERSONAL TRAINING
THANKS FOR FOLLOWING! 
Have a great week and stay active!

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Pulled Pork with Caramelized Onions

Fitness Fuel: Good Eats for Fitness Peeps


Traditional pulled pork is barbecued, which gives it a smoky flavor. But the slow cooker happens to be the absolute easiest way to cook pulled pork—and you can get a hint of smoke by adding chipotle chile. Serve the pulled pork with potato salad, collard greens and grits. Or make it into a sandwich and serve it on a bun with coleslaw.

8 servings, about 1 cup each

Active Time: 1 hour

Total Time: 5-9 hours

INGREDIENTS

  • 1 tablespoon extra-virgin olive oil
  • 3 large onions, thinly sliced
  • 1/3 cup raw cane sugar, such as Demerara or turbinado (see Notes)
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • 1/3 cup cider vinegar
  • 1 cup chili sauce, such as Heinz
  • 1 1/2-3 teaspoons minced chipotle chile in adobo sauce (see Notes)
  • 3 pounds boneless pork shoulder or blade (butt) roast, trimmed

PREPARATION

  1. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until they begin to soften, 3 to 6 minutes. Add sugar and continue to cook, stirring constantly, until the onions are golden brown, 6 to 8 minutes more. Add garlic, oregano, pepper and salt and cook, stirring, for 1 minute. Add vinegar and bring to a boil. Cook until mostly evaporated, 30 seconds to 1 minute. Remove from the heat and stir in chili sauce and chipotle to taste.

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