KDR Healthy Eats: Beats ‘n’ Greens

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:

  1. Preheat oven to 425 degrees F. In a large roasting pan combine green beans, beets, and shallots. Drizzle with oil and sprinkle with salt and pepper; toss to coat.
  2. Roast, uncovered, for 45 to 50 minutes or until beans and beets are tender, stirring once or twice and adding walnuts during the last 10 to 15 minutes of roasting.
  3. To serve, transfer roasted vegetables to a serving platter. Sprinkle with cheese.
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KDR Healthy Eats: Taco Zucchini Noodles

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 cheese
  • fresh cilantro leaves
  • one lime, sliced into wedges

TACO SEASONING:

  • 1 tbsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp dried oregano
  • 1/2 tsp paprika
  • 1 1/2 tsp ground cumin
  • 1 tsp table salt
  • 1 tsp ground black pepper

INSTRUCTIONS:

  1. In a large pan or skillet, add olive oil and bring to medium high heat. Add zucchini noodles and cook until zucchini release water and are just cooked. Drain water and remove noodles from pan, setting them aside for later.
  2. Add garlic, onions and ground turkey to your skillet. Cook until ground turkey has browned, crumbling the ground turkey as you cook it. Drain out excess fat.
  3. Sprinkle taco seasoning across turkey. Add entire contents of the diced tomatoes (including the liquid), 1/4 cup water and stir into the turkey mixture. Stir and cook on medium heat until everything is evenly mixed, turkey is cooked through, and sauce has thickened.
  4. Turn heat down to low and add in zucchini noodles. Gently toss zucchini into the sauce, but be careful not to cook the zucchini further or else the noodles will release more water and make the sauce watery. Sprinkle cheese over the pasta. Turn off heat and cover with a lid until cheese is melted.
  5. Garnish with cilantro and squeeze lime juice if desired before serving.
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KDR Healthy Eats: Grilled Salmon with Avocado Salsa

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 red onion, sliced
  • Juice from 2 limes
  • 1-2 tbs finely chopped cilantro
  • Salt to taste

INSTRUCTIONS:

  1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix
  2. refrigerate for at least 30 minutes.
  3. Pre-heat the grill.
  4. Combine the avocado, onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use.
  5. Grill the salmon to desired doneness. (I grilled for about 5 minutes)
  6. Top with avocado salsa and enjoy!

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KDR Healthy Eats: Honey Lime Chicken

KDR Healthy Eats: Honey Lime Chicken

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KDR Healthy Eats: Garlic Butter Salmon

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:

  1. Preheat oven to 375 degrees F. Line a baking sheet with foil.
  2. In a small bowl, whisk together butter, brown sugar, lemon juice, garlic, oregano, thyme, rosemary, salt and pepper, to taste.
  3. Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the butter mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.
  4. Place into oven and bake until cooked through, about 15-20 minutes.
  5. Serve immediately, garnished with parsley, if desired.
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Boost your energy with these three simple steps.

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 and educating our members and fans.  Trust me on this one (unless your a writer, in which case, the struggle bus is real), writing takes a lot of energy.  To create a clear message that gets the point across without being verbose and aloof…it’s hard.
  • Helping more people.  I want to help as many people as I can, and when you’re dealing with people all day long in personal training sessions and in the gym, it can really zap your energy.
  • Finally…I want to have more energy to spend time on myself.  Every fit and healthy person that I KNOW (and I know a lot of them!  Plus, they all aren’t just personal trainers) understands that to have that status they must invest time on themselves.  I would go so far as to say 50% of your time should be spent on yourself if you want to be healthy and fit.  That’s not that much considering you should be sleeping for a third of the day.

Rare pic of the kid smiling.

You know what…I am not alone either.  I would go so far as to say EVERYONE wants more energy to do the things they want to do.  They usually turn to gallons of coffee, 5-hour energy shots, monster energy drinks, etc. Because those things give you energy!

Spoiler alert – they actually don’t give you energy.  That “buzz” you feel is caused by a lot of different things, but most noticeably caffeine increases the production of catecholamines and glucocorticoids…or what you would know as cortisol and adrenaline.  This, in turn, tricks you into thinking you have more energy when in reality, it’s just your body responding to an “upper”.  Not a GREAT idea if you’re already stressed out, operating on low levels of sleep and not getting enough food.  This can lead to a host of different health problems like – adrenal fatigue, weight gain, thyroid dysfunction, etc.

When someone comes into our gym, whether it be for personal training, fitness, health, weight loss, rehab, etc. we always ask them – “What are your goals?”

“Have more energy” is almost ALWAYS on that list of three.  In fact, it’s often number 1.

I recently sat down with a female member for a check in (yes…we like to check in with our members as much as possible, how else can we make sure they are happy?).  We will call her, Betty.  Betty is a mother of two young kids, works part-time, married to a husband that works for himself, weighs about 155 lbs, 5’7″, and is in her late 30’s.  There’s some context for you.  That’s probably a lot of you reading this right now!

She said she wanted to have more energy, I asked her what is she eating.  Betty replied (this is actually copied right out of my notes):

Breakfast – 2 hardboiled eggs, banana or one hard-boiled egg a cheese stick and a banana

Lunch – salad with a protein with balsamic dressing with a little cheese.  Protein is usually small chicken breast.

Snack – apple with peanut butter

Dinner – Porkchop, or some other piece of protein with side salad sometimes rice

After dinner snack – maybe 3 times per week – a bowl of chips, something salty. 

Generally, eats more food on Saturday and Sunday because they usually go out to dinner.  She eats the whole plate, will generally ask for double vegetables.

Drinks a few glasses of wine per week – “Can I drink more wine?”

Um…generally no.

I asked her if she felt like she was eating enough food, her reply was yes.  I asked her if she would be willing to eat more food…her reply was, of course, I don’t want to gain weight.

Understandable and totally logical.

I asked her what exactly is food?  Why do we need to eat it?  What does it do for us?  She immediately fired back – “it’s energy.”

Light bulb moment!

Food is energy people.  No food = no energy.  A calorie is simply a unit of energy your body uses to perform work.  More calories = more energy to burn = ability to do more work (or spend more quality time with your loved ones instead of just crashing on the couch).  But, the struggle with eating more food does pose a very real threat of gaining weight.  So, how do you eat more food to boost your energy WITHOUT gaining weight?

Follow these three simple steps!

  1. Lean protein.  Lean protein is a great way to boost your energy without adding a lot of body weight.  
  2. Fruits and veggies.  Fruits and veggies are TERRIFIC at giving you some energy.  Plus, they are very low calorie, but very nutrient dense.  Sometimes people lack energy because they don’t have enough B vitamins in their diet.  Fruits and veggies are great sources of those B vitamins.
  3. Chew real food.  Yep…seems pretty easy right?  Chewing food will actually give you some energy.  Have you ever felt tired and started chomping on some gum and immediately felt more energized?  It’s tough to feel sleepy when you’re chewing something.  I say real food because real food needs to be chewed.  You don’t need to chew yogurt, cheese or bread (to name a few processed foods) very much.  But you bite into an apple or carrots or a hamburger and you absolutely need to chew that in order to get it down.

There ya have it!  Some easy ways to boost your energy without gaining weight.  Plus, I would go so far as to say, if you have been trying to lose weight for a long period of time and you haven’t been successful – eating more real food might be your answer.  Maybe you are not feeding your body enough energy for it to burn that extra fat off?  

That’s just a thought from some guy who owns a weight loss, personal training gym who also has a Masters in Nutrition and Human Performance (graduated Magna Cum Laude)…but what does he know 😉

 

There are A LOT more ways you can boost your energy than just those three steps.  Let us show you how!  On February 5th we will be launching our next challenge where teams of five will compete against each other to see who can change their body fat percent the greatest in 12 weeks.  Winning team gets $5,000.00 (that’s not a typo!).  We call it our New Year Better You Team Challenge.

Join the challenge, have more energy, lose body fat, make some new friends…and maybe walk away with $1,000.00!  Click the link below to read more about it.

 

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