Friday, March 25, 2016

Sweet & Tangy Grilled Chicken

Sweet & Tangy Grilled Chicken
Sweet & Tangy Grilled ChickenToday I’m sharing a healthy recipe with you that will please your taste buds while taking you one step closer to achieving your fitness goals. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a complete fitness meal that will satisfy without weighing you down.

All of that hard work that you put into your workouts can quickly and easily be lost on unhealthy eating – which is why it’s so important to enjoy light, protein-filled meals like this one.

Servings: 6

Here’s what you need...
  • 4 Tablespoons honey
  • 4 Tablespoons spicy mustard
  • 1 teaspoon grated lemon peel
  • 2 teaspoons low-sodium soy sauce
  • ½ teaspoon minced garlic
  • 6 boneless, skinless chicken breasts
  1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
  2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
  3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer. Serve with a side of veggies. Enjoy!
Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,
Leon Beeloo, CPT
South Shore Fit Body Boot Camp

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Wednesday, March 23, 2016

Healthy Tuna Melts

Healthy Tuna Melts
Healthy Tuna MeltsGone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste with none of the fat. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.

Servings: 2

Here’s what you need...
  • 6 oz can of albacore tuna (in water), drained and flaked
  • 1 egg white
  • 2 Tablespoons oatmeal
  • 2 Tablespoons diced onion
  • ¼ teaspoon garlic powder
  • 2 teaspoons low-fat shredded cheese
  • Salt and pepper to taste
  1. Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.
  2. Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
Nutritional Analysis: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,
Leon Beeloo, CPT
South Shore Fit Body Boot Camp

Share this delicious healthy recipe by forwarding it to your friends and family! Click Here to share it on Facebook

Saturday, March 19, 2016

Guilt-Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.

Servings: 5

Here’s what you need…
  • 1 bunch kale, washed and torn, stems discarded
  • 1 Tablespoon olive oil
  • dash of salt and pepper
  1. Preheat oven to 300 degrees F.
  2. In a large bowl mix the kale pieces with all of the ingredients.
  3. Spread evenly on foil-lined baking sheets.
  4. Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

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Turkey-Stuffed Bell Peppers

Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.

Servings: 5

Here’s what you need…
  • 5 organic bell peppers
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 2 Tablespoons fresh basil, minced
  • 1 yellow onion, minced
  • 1 Tablespoon fresh rosemary, minced
  • 1 teaspoon dried parsley
  • dash of salt and pepper
  • 20 oz organic ground turkey, 99% fat free
  • 1 organic tomato, chopped
  • 3/4 cup spaghetti sauce
  • 1/4 cup shredded mozzarella cheese
  1. Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside.
  2. Preheat the oven to 350 degrees F. Prepare a baking pan with non-stick cooking spray and set aside.
  3. In a large skillet heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the ground turkey and continue to heat until the meat is browned. Add the tomato and cook for another 2 minutes.
  4. Remove from heat. Pour the spaghetti sauce into the turkey mixture and mix well. Add the cheese and mix until well combined.
  5. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender.
Nutritional Analysis: One serving equals: 193 calories, 3 fat, 256mg sodium, 14g carbohydrate, 3g fiber, and 28g protein. 

Herb Chicken, Arugula and Mango Salad

This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese.

Servings: 4

Here’s what you need…

For the Herb marinade:
  • Juice from 1 lemon
  • 1 teaspoon olive oil
  • 1 teaspoon salt
  • 1 teaspoon dried basil
  • 1 teaspoon crushed rosemary
  • ½ teaspoon garlic powder
  • ½ teaspoon sweet paprika
  • ½ teaspoon black pepper
  • ½ teaspoon dried thyme
  • ¼ teaspoon celery seeds
  • ¼ teaspoon dried parsley
  • ⅛ teaspoon ground cumin
For the Salad:
  • 1 lb skinless, boneless, thin chicken breasts
  • 1 bunch asparagus, ends trimmed and cut into 1 inch pieces
  • 8 cups organic arugula
  • 2 small organic mangoes, peeled and sliced
  • 6 oz crumbled goat cheese
  1. Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
  2. Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
  3. Once the chicken has cooled, slice each breast into even strips.
  4. In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.
Nutritional Analysis: One serving equals: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein 

Tangy Green Beans

Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.

Servings: 5

Here’s what you need…
  • 8oz fresh green beans
  • 2 teaspoons olive oil
  • 1 Tablespoon dijon mustard
  • 2 teaspoons brown rice vinegar
  • 3 Tablespoons diced yellow onion
  • dash of salt and pepper
  1. Steam the green beans until soft, yet still with a slight crunch.
  2. In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
  3. Transfer beans to serving dish and enjoy.
Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein. 

Friday, March 18, 2016

There is such a thing as ‘good fat,’ you know…

If you’re confused, no worries: I’m going to explain the difference between good fat and bad fat right now, once and for all, so you can make healthier meal choices.

(Hang on just one sec… Just wanted to let you know that if you’re still interested in the Fit Body Boot Camp 28-Day Flat Belly Challenge there are only a handful of spots left to register.

Now, everyone talks about fat loss and the dangers of having too much fat in your diet (or on your body).

But anyone who has ever tried a zero fat diet can tell you that it didn’t work. In fact, cutting all fat out of your diet can seriously harm you.

So what gives?

It turns out you need to KEEP good fat and AVOID bad fat to stay healthy.

Let’s look at how good fat and bad fat work, starting with good fat.

Good Fat
The “good” fat is unsaturated fat, which is important because…

Your body needs unsaturated fat to survive. It uses it for blood clotting, muscle movement, and inflammation.

(This is why zero fat diets don’t work, by the way.)

Like with anything else, unsaturated fats are only healthy in moderation… but you might be surprised to learn that they come with great health benefits.

Unsaturated fats keep your heart healthy, reduce your risk of heart disease, lower your cholesterol, and reduce your risk of having a stroke.

Luckily, unsaturated fats are very common, and it’s very easy to have them replace the saturated fats in your diet.

The best place to start is with your cooking oil. Olive oil is your best bet - easy to find, goes with everything.

Feel like a snack? Nuts are the way to go.

And for your main course, consider fish. Fish and their oils are excellent sources of unsaturated fat. Just don’t ruin the fun by ordering them deep-fried.

The list goes on, so we’ll leave it to you to check your nutrition labels. Since not all labels specify unsaturated fats, go for foods with some amount of total fat and little to no saturated fat. And absolutely no trans fat!

Bad Fat
Saturated fat and trans fat are the bad fats.

Saturated fat is natural. It’s not exactly healthy, but it’s at least natural. Saturated fat can quickly raise your cholesterol and increase your risk of heart disease.

Hate to break it to you, but in our current food landscape saturated fat is everywhere.

Meat, dairy products, anything greasy – those are all huge sources of saturated fat. That’s why we at Fit Body Boot Camp are so big on having a carefully planned diet.

Saturated fat you can deal with as long as you keep it under control.

Trans fat?

You shouldn’t go anywhere near trans fat.

Trans fat is an artificial substance created to keep food from rotting.

Basically, if you see anything with a significant amount of trans fat, you can guarantee that the food isn’t fresh.

And if the thought of non-fresh food isn’t gross enough already, keep this in mind:

Because it isn’t a natural food, our bodies haven’t developed the ability to digest trans fat. It causes needless inflammation, which increases your chance of heart disease, diabetes, and even stroke.

And, of course, it raises your cholesterol.

There you go – mystery solved!

If you found this bit of advice at all helpful and you’d like you get tons more nutrition and fat loss tips then go ahead and join my 28-Day Flat Belly Challenge where I’ll sit you down with a full nutrition consultation and show you exactly what it’s going to take for you to get the results you want.

CLICK HERE to reserve your spot in the program.

Wednesday, March 16, 2016

Thursday, March 10, 2016

Looking Forward - Let What has Past Be

"Being positive attracts more positive. Once you get some momentum you need to keep it going by focusing on how great it is that you had a win or that something is going well. There is great value in realizing that there is no reason to drive backwards toward something that you don't want. It's time for most of us to rip out the rearview mirror and only look through thru the windshield and look forward at what we want - at what feels good! ~ MJ Durkin

I am a big fan of focusing on your here and now as well as laying out your path forward.  The past is nothing but the experiences of the time we have spent on this planet so far.  It is not a predictor of our future, it does not suggest who we can become.  Our potential is ours each and every day to apply, to use, to extend, to reach forward.  Our past only defines who we have been, if we have made bad decisions, if we have made mistakes, if he have had 'bad things' happen it is within us to learn from those things, find the life lesson and then leverage it to make our life of Today and Tomorrow something to be cherished and celebrated.

Tuesday, March 8, 2016

Bad Food #2: Spinach Artichoke Dip

When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with. 

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for ‘light creamed spinach recipe’ will give you plenty of recipe options that are much lower in fat and calories than the restaurant version. 

Monday, March 7, 2016

Its all about that Cobb Salad....or??

Should you be eating that?

There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals.

And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here is one of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier versions of these dishes at home.

Bad Food #1: Cobb Salad

Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish. 

Sunday, March 6, 2016

4 Things that might Happen if you Drink a Gallon of Water a Day

Good old H2O, you have heard it before..."drink your water people".  Funny thing is I get a lot of excuses from people why they don't (or say they can't do it).  So let's have a look.  First off, 1 gallon of water is 16 cups. It sounds like a lot, but considering that your body is made up of 60 percent water, it sort of makes sense that you'd need about that much to keep things running smoothly. Here, seven things that might happen if you drank a gallon of water every day. (And yes, we've tried it.)

  1. Bloating - drinking alot of water all at once will tend to make you feel full and bloated especially around the midsection.  Ideally, you should drink water throughout the day and in small volumes (sipping rather than gulping)
  2. Quality time in the restroom - first comes the bloat, then comes the flush...this is your body flushing out excess sodium that your body is holding onto.  Staying hydrated also helps you stay regular and helps your body break down food more easily (you want this to reduce that waistline).  One other bonus here is that extra trips to the restroom, means extra steps on your FitBit (or other tracker).  
  3. You just might eat less in every meal - one great strategy to control your portion and volume of food is to have a glass of water before you sit down to your meal and to avoid drinking anything while you are eating your meal.  Drinking the glass prior to a meal helps to fill your body.  Not drinking while eating somewhat forces you to slow down, chew your food more, take smaller bites all of which are better for digestion and gives your body time to indicate to you when you are indeed full.
  4. You will Crush it At Boot Camp - Hydrate before and during your workouts.  Water gets everything moving more efficiently in your body and helps to lubricate joints.  It transports oxygen and glucose to your muscles giving you more energy so you can do more for longer.