(603) 727-9092 — welcome@kdrfitness.com

health

KDR Healthy Eats: Green Salad with Beets, Oranges & Avocado

KDR Healthy Eats: Green Salad with Beets, Oranges & Avocado

Green Salad with Beets, Oranges & Avocado Ingredients: 4 cups leafy greens (I used a chard/kale/arugula/spinach mix) 3 small oranges, peeled and sliced into rounds 1 avocado, peeled, pitted and diced 1 large carrot, peeled and julienned 1 small beet, peeled and julienned 1/2 cup crumbled feta or goat cheese 1/4 cup toasted pepitas 1/3 cup…

Read More

KDR Healthy Eats: Grilled Chicken and Strawberry Spring Rolls

Grilled Chicken and Strawberry Spring Rolls Ingredients: Spring Rolls 8-10 spring roll wrappers 1 large grilled chicken breast, thinly sliced 1/2 of an English cucumber, seeds removed and cut into matchsticks 1 cup fresh strawberries, thinly sliced Arugula or spinach Kosher salt and black pepper to taste Poppy Seed Dressing 1/4 cup plain non-fat Greek…

Read More

KDR Healthy Eats: Crispy Zucchini Tacos

Crispy Zucchini Tacos Ingredients: For the zucchini: 1 large zucchini squash, cut into 2-inch long pieces 2 large eggs 1 cup seasoned panko bread crumbs 1 tablespoon flour 1 teaspoon chili powder 1/4 teaspoon salt 1/4 teaspoon pepper 3 tablespoons coconut oil Cherry pepper crema: 1/4 cup plain greek yogurt 1/4 cup half and half…

Read More

KDR Healthy Eats: Moroccan Beet Salad

Moroccan Beet Salad Ingredients: 5 medium beets, washed/scrubbed 1/2 cup minced red onion 1/4 cup finely chopped fresh parsley 1/4 cup finely chopped fresh cilantro (coriander) 1 1/2 tsp cumin seeds* 1 1/4 tsp kosher salt* 1/2 tsp freshly ground black pepper 1 Tablespoon olive oil 1 Tablespoon fresh lemon juice Instructions: Fill a large…

Read More

KDR Healthy Eats: Zucchini Shrimp Scampi

Zucchini Shrimp Scampi Ingredients: 2 tablespoons unsalted butter 1 pound medium shrimp, peeled and deveined 3 cloves garlic, minced 1/2 teaspoon red pepper flakes, or more, to taste 1/4 cup chicken stock Juice of 1 lemon Kosher salt and freshly ground black pepper, to taste 1 1/2 pounds (4 medium-sized) zucchini, spiralized 2 tablespoons freshly…

Read More

KDR Healthy Eats: Parmesan Crusted Tilapia

Parmesan Crusted Tilapia Ingredients 3/4 cup freshly grated Parmesan cheese 2 teaspoons paprika 1 tablespoon chopped parsley 1/4 teaspoon salt (optional) 1 tablespoon extra virgin olive oil 4 tilapia filets (about 4 oz each)* lemon, cut into wedges Instructions Preheat the oven to 400ºF. Line a baking sheet with foil. In a shallow bowl, mix…

Read More

KDR Healthy Eats: Quinoa, Lentil, Kale, and Feta Salad w/ Salmon

Quinoa, Lentil, Kale, and Feta Salad w/ Salmon Ingredients 110 g (4oz) dried green lentils 145 g (3/4 cup) quinoa 360 ml (1 1/2 cups) vegetable stock 150 g (5oz) broccoli, chopped into small florets 150 g (5oz) chopped curly kale 120 g (4.5oz) green beans, chopped 4 spring onions finely chopped 3 garlic cloves…

Read More

KDR Healthy Eats: Philly Cheesesteak Stuffed Peppers

Philly Cheesesteak Stuffed Peppers Ingredients 4 Large Green Bell Peppers 8 oz. Thinly Sliced Roast Beef 1 1/2 to 2 cups mozzarella cheese, shredded 1 Medium Sweet Onion – Sliced 8 oz. Mushrooms of choice – Sliced 2 Tbs. Olive Oil 2 Cloves of Garlic 2 Tablespoons Worcestershire sauce 1 teaspoon salt 1 teaspoon pepper…

Read More

KDR Healthy Eats: Beats ‘n’ Greens

Beats ‘n’ Greens INGREDIENTS: 2 pounds fresh green beans, trimmed 1 pound fresh beets, trimmed, peeled, and cut into thin wedges 1/2 cup sliced shallots (4 medium) 1/4 cup olive oil 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 cup broken walnuts 1/2 cup crumbled feta cheese (2 ounces) INSTRUCTIONS: Preheat oven to…

Read More

KDR Healthy Eats: Taco Zucchini Noodles

Taco Zucchini Noodles INGREDIENTS: 1 tbsp olive oil 2 large zucchinis, spiralized 1 lb lean ground turkey 1 clove garlic, minced 1/2 small brown onion, peeled and finely chopped 3 tbsp of homemade taco seasoning (or one packet of your favorite taco seasoning) 1/4 cup water 14 oz can diced tomatoes 1/2 cup shredded cheddar…

Read More

KDR Healthy Eats: Grilled Salmon with Avocado Salsa

Grilled Salmon with Avocado Salsa INGREDIENTS: 2 lbs salmon, cut into 4 pieces 1 tbs olive oil (I used light extra virgin olive oil) 1 tsp salt 1 tsp ground cumin 1 tsp paprika powder 1 tsp onion powder 1/2 tsp ancho chili powder 1 tsp black pepper Avocado salsa: 1 avocado, sliced 1/2 small…

Read More

KDR Healthy Eats: Honey Lime Chicken

Honey Lime Chicken INGREDIENTS: 1 lb chicken thighs, deboned, skin-on 2 cloves garlic, minced 1 heaping tablespoon honey 1 tablespoon soy sauce 1 tablespoon lime juice Pinch of cayenne pepper Pinch of salt Chopped parsley Lime wedges INSTRUCTIONS: Preheat the oven to 400F. Combine the chicken thighs with garlic, honey, soy sauce, lime juice, cayenne…

Read More

KDR Healthy Eats: Garlic Butter Salmon

Garlic Butter Salmon INGREDIENTS: 1/2 cup unsalted butter, melted 1 tablespoon brown sugar 1 tablespoon lemon juice 3 cloves garlic, minced 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary Kosher salt and freshly ground black pepper, to taste 2 pounds salmon 2 tablespoons chopped fresh parsley leaves INSTRUCTIONS: Preheat oven to…

Read More

Oops I peed my pants!

Are you a mom and have you ever peed yourself?  You might have something called Pelvic Floor Dysfunction.   It’s a common problem female’s have after giving birth.  If you have ever: Felt like you were going to pee your pants during exercise, fitness classes, personal training sessions, coughing, sneezing or anything that made you…

Read More

Boost your energy with these three simple steps.

I want more energy!  I want more energy to do the stuff I like to do, like: Spending time with my wife and our 13-year-old (even if he doesn’t want to spend a lot of time with us.)  Working out!  Sometimes, I just don’t feel like I have the juice to work out.   Writing, blogging…

Read More
Do NOT follow this link or you will be banned from the site!