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

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Braised Mahi Mahi with Couscous

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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Herb-Roasted Beef and Potatoes

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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Seared Salmon with Green Peppercorn Sauce

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

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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     

(Source: blog.madsweat.com)

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)

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:

• Workout of the week Weight loss for beginners Mad Dumbbell Circuit 1
• What’s Hot & What’s Not in Fitness. Products We Love or Don’t The new Fitbit
• If sweat is fat crying… Photo
• Your desire to change… Photo
•  Tone Up Tuesday: Moves To Help You Improve Single Leg Squat to Row:2-Arm
• New Product Announcement  Supplement RX
• Weekend Workout Mad Core 5
• Fitness Fuel: Good Eats for Fitness Peeps: Pulled Pork with Caramelized Onions

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

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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Fitness Fuel: Good Eats for Fitness Peeps

A simple sauce of piquant green peppercorns, lemon juice and butter top this seared salmon 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

INGREDIENTS

• 1 1/4 pounds wild salmon fillet (see Tip), skinned and cut into 4 portions
• 1/4 teaspoon plus a pinch of salt, divided
• 2 teaspoons canola oil
• 1/4 cup lemon juice
• 4 teaspoons unsalted butter, cut into small pieces
• 1 teaspoon green peppercorns in vinegar, rinsed and crushed

PREPARATION

1. Sprinkle salmon pieces with 1/4 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).

TIPS & NOTES

• Tips: Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
• To skin salmon, place fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

NUTRITION

Per serving: 226 calories; 11 g fat ( 4 g sat , 4 g mono ); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 269 mg sodium; 543 mg potassium.

Nutrition Bonus: Potassium (16% daily value), omega-3s.

Carbohydrate Servings: 0

Exchanges: 4 1/2 lean meat, 1 fat

eatingwell.com

(Source: blog.madsweat.com)

Fitness Fuel: Good Eats for Fitness Peeps

Tasty Healthy AM Muffins 

The slight acidity of buttermilk tenderizes and moistens baked goods while allowing you to cut way back on butter or oils. Here, it also lends a slight tanginess to the winning combination of bananas and blueberries.servings 4

Active Time: 45 minutes

Total Time: 45 minutes4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Makes 12 muffins

INGREDIENTS

• 3/4 cup nonfat or low-fat buttermilk
• 3/4 cup packed light brown sugar
• 1/4 cup canola oil
• 2 large eggs
• 1 cup mashed ripe bananas (about 3 medium)
• 1 1/4 cups whole-wheat pastry flour (see Note)
• 1 cup all-purpose flour
• 1 1/2 teaspoons baking powder
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 teaspoon ground nutmeg
• 1 1/4 cups blueberries, fresh or frozen

• PREPARATION

  1. Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper liners. 2. Whisk buttermilk, brown sugar, oil and eggs in a large bowl. Stir in mashed bananas.
  2.  Whisk whole-wheat pastry flour, all-purpose flour, baking powder, cinnamon, baking soda, salt and nutmeg in a medium bowl.
  3.  Fold the dry ingredients into the wet ingredients and stir until just combined. Fold in blueberries. Divide the batter among the prepared muffin cups (they will be full).
  4.  Bake until the tops are golden brown and a wooden skewer inserted in the center of a muffin comes out clean, 20 to 25 minutes. Cool in the pan for 10 minutes, then remove and let cool on a wire rack for at least 5 minutes more before serving.

  TIPS & NOTES

  • Make Ahead Tip: Wrap and store at room temperature for up to 2 days or freeze for up to 1 month. To defrost and heat frozen muffins, remove plastic wrap, wrap in a paper towel and microwave on High for 30-45 seconds. | Equipment: Muffin tin with 12 (1/2-cup) cups.
  • Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.

  NUTRITION

  Per muffin: 232 calories; 6 g fat ( 1 g sat , 3 g mono ); 36 mg cholesterol; 41 g carbohydrates; 13 g added sugars; 4 g protein; 3 g fiber; 248 mg sodium; 163 mg potassium.

  Carbohydrate Servings: 3

  Exchanges: 1 starch, 1/2 fat, 1 carbohydrate (other), 1 fat

  eatingwell.com

(Source: blog.madsweat.com)