Seared yellowtail with onions and tomatoes

This is one of my favorite new recipes!  Fish is a great source of protein that is also low in calories and low in fat...perfect for those on the weight loss regime.

When buying fish be sure to buy fresh not farmed.  Make sure that the fish does not smell fishy...big sign that the fish is old.  Flash frozen is another great way to buy fish.

Ingredients:

• cleaned and defrosted yellowtail fillet
• 1 large onion
• 1 1/2 c chopped cherry tomatoes
• garlic powder
• lemon pepper
• paprika
• 2 tbsp olive oil
• 1 lemon
• 2 tsp minced garlic

Directions:

1. Chop onions and tomatoes.
2. In a large fry pan heat 1 tbsp olive oil, chopped onion, and minced garlic on medium high.
3. Rinse and pat dry fish.  Coat evenly with 1 tbsp olive oil.  Season fish evenly with lemon pepper, garlic powder, and paprika.
4. Stir ingredients in fry pan, add chopped tomatoes and fresh squeezed lemon juice.
5. Once onions have cooked down, turn pan to high place fish in pan cover for two minutes with a stainless steal bowl to keep in the heat.
6. Cook each side for two minutes, replacing the bowl as a lid.
7. Remove from pan, slice, top with onions, tomatoes and garlic from fry pan.

Progress of those New Year Resolutions fading???

Every January people around the world make the yearly resolutions.  For many people the new year is a fresh start for to create a new and improved self image.  To read more, to lose ten pounds, to eat organic, to go for a walk every day, to begin meditation, to get more sleep, to spend more time with the family, to eat less fast food, to be more organized, to be less stressed, to spend less money.....sound familiar?

All these high expectations can become quite cumbersome.  And sadly often times most individuals jump off the new years resolution train within the first month.

But as human beings we strive for perfection and of course we all feel great once we accomplish a goal or complete a deadline.  So why not make this year the year to make those goals a reality???

The trick to successfully completing goals is to break them down into more manageable mini goals.  So this year instead of one huge goal or many huge goals spread them out over the year to be completed each month. 

Here's an example and one of the most common new years resolutions:  to be healthier this year.   This is a huge huge goal that is crying desperately to be broken down! :)

• January: limit soda (including diet) to one per week
• February: purchase a gym membership
• March: eliminate fast food from diet
• April: take one gym class per week
• May: add two servings of veggies per day to diet
• June: meet with a personal trainer for advice and form corrections
• July: drink 10 8oz glasses/bottles of water per day
• August: speed walk hills one hour once a week
• September: remove processed or refined carbs from diet
• October: take at least 2 yoga or pilates classes each month
• November: add two servings of fresh whole fruit each day to diet
• December: weight train three times per week

Now that was just one example.  Create a map of realistic goals that cater to your needs and your main goal of 2011.  Write these down and stick with them.  Be sure to carry each goal to the following month!!

Good luck.  Stay healthy.

A healthy ice cream...NO WAY???

So this is one of my favorite diet breaker treats of all time!  And when a girlfriend of mine showed me a healthy way to still get the same sweet taste and amazing texture I was stoked!  Best of all it's quick and simple, all you need is a food processor or a strong blinder.

Ingredients:

• 4 ripe bananas
• 1/4 c all natural almond butter
• 1/4 c semi-sweet chocolate chips

Directions:

1. Slice bananas 1/4" thick.  Place in a freezer bag and freeze overnight.
2. Place frozen bananas, chocolate chips, and almond butter in a food processor.  Pulse until blended smoothly.
3. Enjoy.  Place leftovers in a Tupperware in the freezer

Why is this better for you?

• No preservatives
• No artificial flavors
• No heavy fattening artery clogging dairy
• All natural sugars (minus the chocolate chips) rather than pounds of refined process sugars
• Healthy fats from the bananas and almond butter
• Protein from the almond butter
• Potassium with a hint of magnesium from the bananas (good for muscle cramps)

If you are dieting or restricting calories:

• Still treat this as a treat.  Eat it occasionally and in small portions.  Bananas and almond butter are dense foods, high in calories.

Enjoy :).  Eat Healthy.  Stay Healthy.

Burrrr....it's cold out there!!!

Winter weather got you hibernating indoors???  Believe me, I completely understand the affects of the cold weather on my outdoor fitness activities....I am not a fan of being chilly.

But here's a fact that can help motivate you to put on that beanie and face the bitter chill: working out in the cold actually BURNS MORE CALORIES!!!  Yep, yep :)....when your body is cold it actually has to work harder to keep it functioning at an optimum internal temperature....which equals a higher metabolism just to keep you warm :).  So that normal summer speed walk/jog/hike/biking adventure actually burns more during the winter time since your body is working extra hard just to get warm!!

 

Make sure to bundle up...I recommend layers (jackets that can be tied around your waist) because you will heat up.  Plus getting outside the gym and house actually has positive psychological affects (freedom, fresh air, tranquility, and natural beauty). 

Now be careful with the rains...I recommend staying indoors for this type of weather.  No one wants to risk getting stuck in the mud on a hike or slipping and spraining or straining something on a pavement walk!  No fun!!  However I do recommend snow hikes (snow shoeing) with the proper gear of course :).

This outdoor adventure is great for man's best friend that's probably been sleeping all winter.  And also great for the kids to get away from the TV and video games...burning some energy and having some fun quality family time.

Have fun.  Be creative.  And stay healthy in any sort of weather. =)

Holiday Bruschetta...yum!

How about a healthy festive flavorful holiday appetizer for your next gathering??

Ingredients:

• 1 whole wheat loaf (cut into 1" cubes)
• 4 cups coarsely chopped cherry tomatoes
• 5 tbsp of olive oil
• 1 1/2 tbsp chopped fresh basil (or dried if not available)
• 1 tsp rock salt
• 1 tsp fresh cracked pepper

Directions:

1. In a large bowl, mix chopped tomatoes, salt, pepper, basil, and 2 tbsp of olive oil.  Let rest in fridge for 1-2 hrs to allow flavors to blend.
2. After tomato mixture has fully rested. Preheat oven to 375 F.
3. Toss chopped bread in 3 tbsp of olive oil. Spread bread evenly on a cookie sheet.
4. Cook in oven for 10-15 minutes until bread is crispy.
5. Serve bread warm and bruschetta cold.  Enjoy!

This is a good size appetizer for 6-8 people.

Holidays Got You Feelin' Cramped For Time?

With the parties, cooking, baking, cleaning, decorating, traveling, shopping, and wrapping most of us have a difficult time keeping up.  This results in removing a few things for a standard schedule; for most of us this means the gym and sleep.

So on those days that you can't make it to the gym or find a solid hour for a good workout I've created something just for you!  Try this:

15min AM abs (best right when you wake up):

• 1 min standard crunch (Knees bent, eyes up)
• 30 sec plank hold (on elbows)
• 1 min reverse crunch (bent knees)
• 30 sec plank hold
• 1min marches (lay on back similar to crunch with knees bent 90 degrees to ground, take turns tapping each foot to the floor)
• 30 sec plank hold
• 1 min heel ins (lay on back, knees bent, heels on the ground, push heels out still skimming the ground keeps the lower back on the floor with belly button pulled into the spine until legs are straight, then pull heels back in skimming the floor until meeting the glutes
• 30 sec plank hold
• 1 min butt ups (lay on back, feet on the ground, knees bent, raise hips to the ceiling, hold 1 sec)
• 30 sec plank hold
• ***REPEAT CIRCUIT

30 min cardio (afternoon, lunch break):

• speed walking, light jog, biking, elliptical
• use interval training with 1 min bursts (high intensity), 2 min medium intensity, 1 min recovery

15 min arms and legs (after dinner or before bed):

• 1 min walking lunges (or standing switching legs if you don't have enough floor space)
• 1 min push ups (on knees or feet)
• 1 min standing squats (make sure knees are over the toes, back is not arched, pull belly button into the spine)
• 1 min triceps dips (use a step, chair, or bench)
• 1 min calf raises
• 1 min bicep curls (free weights 8-10lbs)
• 1 min side lunges
• 1 min rest
• ***REPEAT CIRCUIT

And you just completed an hour workout!!!

All you need is: free weights (8-10lbs) and a stop watch! No more excuses :) Time Management.

A healthy twist on the old 7 layer dip!

So the end of the year usually means parties, football games, and holiday gathering...all that come with lots of fun appetizers.  So why not make your guests some healthy bites...trust me their waistline will thank you!

Here's one I just created last Sunday with my friend Nicole, perfect for football festivides! 

A healthy twist on the old favorite, 7 layer dip.

Ingredients:

• 1 can vegetarian refriend beans
• 1 can Trader Joe's Cajun whole black beans
• 1/4 cup cilantro leaves
• 1/4 cup chopped onion
• 1/2 cup chopped tomatoes
• 1/4 cup sliced jalapenos
• 2 whole avocados, chopped
• 1-2 cups fresh salsa
• 2  tablespoons of minced garlic
• 2-4 pieces of chicken breast
• salt
• pepper
• basil
• 1 tbsp olive oil
• 1 bag whole wheat, blue corn, or organic yellow corn tortilla chips

Directions:

1. Have all ingredients chopped and ready.
2. Chop chicken and toss in salt, pepper, and basil.
3. Warm refried beans and whole cajun black beans on medium low, stirring occassionally.
4. Add olive oil to a large fry pan, cook chicken on medium high, stirring occassionally.
5. In a large pyrex dish (9x9x3 or larger), warm spread refried, garlic, and onions.
6. Next spread warmed whole cajun black beans, onion, tomatoes.
7. Next layer salsa, chopped avocadoes, cilantro.
8. Finally top with cooked chicken breast.
9. And enjoy!