Posts belonging to Category Healthy Recipes

Jasmine brown rice w/ red beans by Round Rock, Pflugerville personal trainer

Using 2.5 c of low sodium broth to 1 c of jasmine brown rice, cook til done. in a large wok, spray pam and 2 tbsp healthy oil. saute 2 gloves of  shallots and 2 tbsp chopped garlic , add rice and drained red beans, season with sea salt… makes approx 8 servings. it will  last all [...]

Round Rock, Pflugerville, cedar park Fitness trainer : Is Being Fat Contagious?

Is Being Fat Contagious? In 2007, researchers at Harvard Medical School released a study that found a person’s chance of becoming obese appeared to climb by 57 percent if a friend of the same sex was obese. Among close mutual friends, the risk of obesity climbed by 171 percent. A 2008 study found similar results [...]

Round Rock, Cedar Park, Georgetown, and Pflugerville Personal Training

Portion Size Estimates Here’s a fast and simple way to know if you’re really eating a single portion. Carbohydrates What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs  include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes. Portion Size:  A fistful is equal to one serving of carbs (this will [...]

Baby Spinach Goat Cheese Omelettes

2- 1 oz slices whole grain bread 4 tsp raw honey Omelettes: 2 Large eggs 5 egg whites 1/4 c skim milk 2 tsp safflower oil and /or spray pam Fillings: 2 C baby spinach 4 scallions finely chopped 1/2 tsp rosemay 2 oz goat cheese crumbled 1/4 tsp sea salt  in med bowl, whisk [...]

What’s for dinner? Eating clean

4-5 Oz of baked chicken breast, 1/2 cup of brown rice, and 1 cup of cooked spinach. Season chicken breast and bake with 1/2 quality chicken broth cooked brown rice with quality chicken broth and poultry seasoning Stirfry 2 pounds of spinach with 1 tbsp coconut oil and 2 tsp of water as needed. Men [...]

Stirfry Red Cabbage

In a wok or large skillet, 1 tbsp coconut oil and  1/2 tbsp olive oil, heat, minced garlic. slice red cabbage thin and pull it apart when oil is hot, toss cabbage in.  stir every min or so, if needed add 1 tbsp water. cover. cooks in 5 to 7 minutes.   It should be soft.

June’s Tuna Salad

24 oz can white tuna 1/2 apple diced 3 celery stalks diced 1/3 c FF sour cream 2 tbsp low fat mayo Mix well.  can add onion, pepper, salt and pepper for taste I like an open face sandwich with small bread, tomatos and 1/2 to 3/4  c of tuna salad

Turkey Chili

6 servings lean ground 1% turkey 16 ounces 2 can low sodium tomato Soupundiluted, 10-3/4-oz Beans, black, canned, 15.5-oz can 1 can 96% Beef, ground, extra-lean,  3 ounces Garlic, raw, average cloves (1/9 oz) 1/2 piece Chili powder, regular, 1/11 oz per teaspoon 8 tsps cook turkey and beef, than put in blender to grid [...]

Stirfry brocolli

this is what i consider 4 to 5 servings of a vegetable…..  it will last me 5 meals for the week it is about 3 to 4 pounds of brocolli crowns

Stirfry Shrimp & Green Beans

get about 1 to 2 lbs of green beans. clean, dice with large wok, spray pam, add 1 tbsp oil and large tbsp chopped garlic get hot and add beans. cover, stir every min, add tsp of water as needed. when almost done, add 1 lb of cleaned shrimp.. cook hot, toss, cover, toss, cover.. [...]