Monthly Archives: February 2014

Get Fit Challenge Cooking Demo 2/20/14

Topic: Demo Favorite Recipes

Menu: Kale Chips, Kale Salad, Turkey Meatloaf Muffins, Zucchini Medley

Kale Chips

Ingredients:

  • 3 Cups Chopped Kale
  • Olive Oil Spray
  • Salt

Directions:

  1. Preheat oven 375.
  2. Spray baking sheet.
  3. Place kale evenly on the baking sheet.
  4. Lightly spray olive oil on kale.
  5. Lightly salt.
  6. Bake 1o minutes.

Kale Salad

Ingredients:

  • kale, chopped
  • 1 cup cherry tomatoes, sliced in half
  • 1/4 cup pine nuts
  • 1/4 cup raisins
  • 1 lemon, juiced
  • 1 tbsp olive oil
  • salt & pepper to taste

*This salad will last 3 days in the refrigerator (unlike regular lettuce).

Easy Turkey Meatloaf Muffins

Directions:

  1. Preheat oven 350
  2. Finely chop 1 onion, 2 carrots, 2 celery stalks and 1 cup of fresh kale
  3. Combine 1 lb ground turkey, 1 cup rolled oats, chopped vegetables, 1 tbsp olive oil, 1 egg, Worcestershire sauce, dash salt and pepper
  4. Spray muffin pans with olive oil nonstick spray
  5. Fill each muffin space just below the top with meatloaf
  6. Bake for 30-35 minutes

Italian Zucchini Medley

Ingredients:

  • 3 green zucchini, sliced
  • 1 yellow zucchini, sliced
  • 1 (14 oz) can Italian style diced tomatoes
  • 1 onion, sliced
  • 3 garlic cloves, crushed
  • 1 tbsp olive oil

Directions:

  1. Heat olive oil in pan on medium heat.
  2. Add green and yellow zucchini.
  3. Saute for 5 – 8 minutes.
  4. Add onion and garlic.
  5. Saute for 5 minutes.
  6. Add can of diced tomatoes.
  7. Cover and simmer on low heat 10 minutes.

New Year’s Resolution Solution Week V 2/20/14

Topic: Yoga

Focus: Focus Within

Tonight we have a special treat.  Jamie will be taking all of us through a gentle yoga session.  Balance is the key to moving toward health.  Yoga is a beautiful complement to any strength training program.  It gives you the opportunity to improve flexibility and tuning into yourself. 

New Year’s Resolution Solution Week III 1/30/14

Topic:  Cooking Healthy Made Easy

Cooking Demonstration

Recipe: Simple Turkey Meatloaf Muffins

Clients are always asking me for healthy, easy on the go the food.  Turkey meatloaf muffins are one of my favorites for on the go eating.  Each muffin contains protein, fat, starchy carbs and fibrous carbs.  I can make a ton and store them in either the refrigerator or freezer.  Serving size: 2 for women and 4 for men

  • Preheat oven 350
  • Finely chop 1 onion, 2 carrots, 2 celery stalks and 1 cup of fresh kale
  • Combine 1 lb ground turkey, 1 cup rolled oats, chopped vegetables, 1 tbsp olive oil, 1 egg, Worcestershire sauce, dash salt and pepper
  • Spray muffin pans with olive oil nonstick spray
  • Fill each muffin space just below the top with meatloaf
  • Bake for 30-35 minutes

 

Healthy Heart Program

We Are What We Eat!

The following links contain useful healthy heart information:

http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods

http://www.nutrition.gov/nutrition-and-health-issues/heart-health

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Nutrition-Center_UCM_001188_SubHomePage.jsp

http://www.helpguide.org/life/healthy_diet_heart_disease_stroke.htm

http://www.sacbee.com/2014/02/06/6133870/heart-health-through-gut-health.html

http://www.eatright.org/Public/content.aspx?id=6820