Personal trainer favorite Chicken Stirfry

Personal trainer’s favorite, Chicken Stirfry

personal trainer favorite stir-fry-vegetables

If you are craving a stirfry, but don’t want to eat one that comes in a pool of oil like most takeaway’s do, then this recipe is for you! Experiment with different proteins, I used chicken but feel free to use tofu, or lean beef.  Also switch it up with different veggies, add baby corn or sugar snap peas for a completely different flavor.

Ingredients:

2 boneless skinless chicken breast, cubed

Your choice of veggies, I used:

2 green onions, sliced diagonally

1 red bell pepper

1 serrano chili (omit if you are not a big fan of heat)

1/4 pound shitake mushrooms

water chestnuts

bean sprouts

bamboo shoots

garlic

lemon

sesame oil

coconut oil

low sodium soy sauce

Method:

-You want to get your wok VERY hot! Avoid using an oil which will not allow this high of a temperature (ie olive oil which will turn toxic if you use it after it hits its smoking point). I used a tsp of sesame oil and a tsp of coconut oil, which both add an amazing flavor to your stirfry.

-The key to working with a wok is working fast! Add your chopped serrano chili and garlic and stir until fragrant.  Add chopped chicken and cook until browned.

-Add all of your veggies! You should stir fry them until they are tender-crisp.  An important part of asian cuisine is the different textures, so you want your veggies to still have some crunch.

-Add in juice of 1/2 a lemon and a tbsp of soy sauce.  Allow sauce to simmer for about a minute and remove from heat.  Serve over brown rice or udon noodles and enjoy!

 Recipe completed and article written by:
Shannon Benedetto ACSM-cpt

 Suggested Articles:

Flounder and Asparagus

Chocolate peanut butter protein bars

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill Personal trainer: Flounder with Asparagus and Rosemary recipe

Cherry Hill Personal, Flounder with Asparagus and Rosemary recipe

Sometimes it’s hard to eat healthy when you’re short on time, or just don’t have the energy to cook dinner for the whole family.  This recipe is quick to make, delicious, healthy and easy to clean up! If you aren’t a fan of asparagus, rosemary or lemon, experiment with different vegetable, herb, citrus combinations.  If you dislike fish, you can replace with a boneless, skinless chicken breast, but increase your cooking time by ten minutes.  Enjoy!

healthyfishrecipe2

 

Ingredients:

-Aluminum Foil-1 Flounder filet

Personal trainer healthy recipe

-Asparagus spears

-Fresh rosemary

-garlic

-lemon (sliced into thin rounds)

-salt and pepper

-capers (optional)

 

Method:

-Preheat oven to 400 F degrees

-Tear off a piece of aluminum foil big enough to hold your veggies and meat that will also
allow the package to be sealed up with enough space on the inside to steam.  Place on a baking tray.

-Break asparagus spears at the ends to remove tough part of the stalk

-Place your asparagus spears flat on the bottom of your aluminum sheet

 

-Top asparagus with salt, pepper, garlic, and a slice of lemon

-Place piece of flounder over top of asparagus 

-Top flounder with rosemary, lemon slice, salt, pepper and capers (if using)

-Fold up aluminum foil leaving enough room on the inside for the contents inside to steam. 

-Place in oven for 20-25 minutes (30-35 min if using chicken) or until fish is flaky.

-Remove packet from oven, plate up and enjoy!

 

 

Lose weight food

 

Recipe completed and article written by:
Shannon Benedetto ACSM-cpt

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Cherry Hill’s personal trainer Healthy Chocolate peanut butter protein brownie

Cherry Hill Personal trainer’s Homemade Chocolate Peanut Butter Protein brownie

Healthy chocolate protein brownie I tried this recipe for homemade protein bars and they turned out so yummy that I thought I’d pass along the recipe to you all.  A single protein bar at the store can cost as much as $3! All you need for these are ingredients you probably already have laying around the house, and they take just minutes to make. There are several variations that you can choose from, I made my favorite, but be creative and make your own as you please! But keep it healthy!

 

Total time: 10minutes (not counting time in fridge)

 Ingredients:

  •  4 Scoops Chocolate Protein Powder
  • 1/4 cup natural peanut butter
  • 1/4 cup ground flax seed
  • 1/2 cup honey
  • 1-2 tbsp water

 Method:Personal trainer mixing Chocolate brownie ingredients

  1. Combine all the ingredients in a bowl, add a tablespoon of water at a time until you get a desired ‘crumbly’ texture. Be careful not to make your mixture too wet.
  2.  Cover a tray in parchment paper or foil and press mixture into a 5×4 inch rectangle.
  3. Place in refrigerator for 30 minutes (be aware that your bars will not be as solid as store bought bars)
  4. Remove from refrigerator and cut into five 1 inch bars, place flat on plate and store in fridge for up to a week. 

ready to serve protein brownie bars

 Some other variations include:

  • Vanilla Almond: Use vanilla protein powder, almond butter and chopped almonds
  • Coconut Cashew: Use vanilla protein powder, cashew butter and unsweetened coconut
  • Cinnamon Roll: Use vanilla protein powder, sunflower butter and 1/2 tbsp cinnamon
  • Lemon Cream Pie: Use vanilla protein powder, sunflower butter and 1 tbsp lemon juice
  • Mixed Berry: Use vanilla protein powder, sunflower butter and mixed dehydrated berries
  • Chocolate Brownie: Use chocolate protein powder, sunflower butter, and 1-2 tbsp cacao powder

Recipe completed and article written by:
Shannon Benedetto ACSM-cpt

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Healthier choice recipes- yogurt puree popsicle

Training Aspects Nutrition: a healthier choice, Fruity Greek Yogurt Popsicles

It was a super sad day for me when I learned from my personal trainer, Kirill vaks, that my favorite popsicles (that advertised themselves as being healthy) were comprised of sugar.  I had a half a box left, and I had to throw them out! I was not happy with my personal trainer, It broke my heart. However, I have found an alternative way to satisfy my sweet tooth AND be healthy! These popsicles are made of only greek yogurt, fresh fruit, and a little bit of honey.

Sugar filled alternative popsicle

Now, I know you’re thinking, “well I just don’t have the money to spend on the ingredients I need to make these.”, so, for you skeptical folks out there I did a little breakdown of the costs of these healthy popsicles vs. the store bought sugar filled variety.

Store bought locally in Voorhees, popsicles: $4.99 for a box of 6 popsicles ($.83/popsicle)

Natural Ingredient popsicles Price breakdown In Voorhees:

Get results with healthy berries

  • Chobani greek yogurt $2.50 (used 1/2 a container, $1.25)
  • Honey $3.99 (used 2oz of a 12oz container, $.66)
  • Raspberries $3.99 (used 1/2 container, $2.00)
  • Strawberries $3.50 (used 1/2 container, $1.75)

That comes to be $5.66 for 8 popsicles or $.70 per popsicle, AND you’ll have yogurt, fruit and honey left over to make yourself something yummy for breakfast!!

Ingredients:

Lose weight with healthier choices

  • 1 cup pitted cherries or 1/2 cup strawberries (or other fruit of your choice,
    I used raspberries and strawberries and used about a cup combined)
  • 1 cup of non-fat greek yogurt
  • 1.5 tablespoons honey

 

Instructions Healthier choice popsicle: 

  1. In a small food processor or blender, puree the fruit for 30 seconds to 1 minute (do not blend for too long or the puree will become too watery.)
  2. In a measuring cup or bowl with pouring spout, stir together the yogurt and honey.  Fold in about 2 tablespoons of the fruit puree.  Taste and add more honey or fruit puree as desired (but lighter on the honey, personal trainer’s orders).
  3. Pour fruit and yogurt mixture into popsicle molds, filling about 3/4 of the way.  Add popsicle sticks and freeze for at least 3 hours.
  4. To remove: run warm water of the bottom of the popsicle mold and gently twist and pull out the popsicle.
  5. Enjoy!

healthier choice Popsicle voorhees

Recipe created and article written by:
Shannon Benedetto ACSM-cpt

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Build your own breakfast Training Aspects Voorhees personal trainer Kirill Vaks

Voorhees Personal Trainer shares 6 steps to an easy, yet, healthy breakfast alternative!

Start your morning off right with a delicious, metabolism boosting, breakfast. There is no easier breakfast to create than Cereal!However, the majority of cereals out there are high in sugar… and… that’s pretty much it. Due to its time efficiency, let’s create our own cereal!

Step 1: Every cereal needs Fiber!

Healthy Training Aspects BreakfastGranola!! tastes great but not always healthy. Make sure to check the ingredients on your granola. If the ingredients have high fructose corn syrup, sugar, organic cane sugar or any other similar sugar additive, move on (Here is an example of an approved granola!)  High-fiber foods can help reduce your risk of heart disease and diabetes by regulating blood pressure, insulin levels, and in turn, weight gain. Eating fiber-rich foods also aids in digestion and the absorption of nutrients, and helps you feel fuller longer after a meal (which can curb overeating and weight gain).

Step 2: Sweeten it up

No! not splenda or sweet and low! Fresh fruits like blueberries, nectarines, strawberries, raspberries,  bananas, offer natural sweetness to your cereal. With all the free radical build up, you can use the extra anti-oxidant power from your berries!

Step 3: Include a healthy fat.

Add some crunch and a healthy fat! mix in almonds. Not only are you eating great but almonds may help in lowering your cholesterol!

Step 4:A little extra something

Add in some flax seed for a powerful omega-3 kick, with a protein combo! Grind it up well and  you won’t even realize it’s in there!

Step 5: Top it off with milk.

Training Aspects Heaarticle on being healthyUse a lower fat milk, and as mentioned in a prior article “how animals are raised and how that affects you“, try to stick to organic milk. High in calcium, great for your bones! If you don’t drink cow’s milk, you can use non-dairy beverages like almond, rice, or soy milk, which tend to be lower in calories (for you Calorie counters out there.) You may also add whey protein into the mix. just shake it up/ blend with your milk before you top off the cereal. This can help anyone looking to add a bit more protein to the meal. Instead of the 8-10 grams from the milk, the whey can add an extra 20-25grams (between the milk protein and whey protein you’ll have some where between 28-33g of protein, more than enough for most of the  population!)

Step 6: Enjoy!

You made it, now enjoy it! The best part of preparing your own food is, you know exactly what was put into it! Enjoy your easy, yet, healthy breakfast!

-Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns

 Performance and Fitness specialist

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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WHat does your chicken label mean

Cherry Hill Personal Trainer Kirill Vaks Deciphers Chicken food labels

Deciphering what your food label is saying to you: Chicken:

Eating healthy can be tough! You make a decision to get rid of steak, ribs, and all the fatty protein in your diet and start eating chicken and fish, lean proteins! Then you come by an article like this one and realize, it’s time to take it up a few notches. Let’s decipher what the labels on our chicken really mean.

Natural

“My chicken label says it’s natural! That must mean something!” I hear this often, lets decipher: Anything in the meat and poultry aisle can be called natural. No artificial colors, flavors, or other ingredients, no preservatives and “minimal processing”, but not necessarily all will fall into the category. The USDA has forced marketers to at least add which of the listed were not added (hopefully all!)

All natural food label

Free Range (*this only applies to poultry!)

This label is usually misunderstood. Free range only means that the chicken had a “chance” to run around. It doesn’t necessarily mean it did. To use this label, the Government requires that outdoor access is available for some assigned period of time (that’s right, it can range from 5 minutes to an hour). They may not be  in cages but still raised in a crammed area. Deciphered: Whatever you ingest, you want it to have been raised healthy! You are what you eat. Unless you personally know the farmer that raises the chickens, this label can vary in its significance and usually it holds little meaning. (*Free Range is different than pastured)

100% Vegetarian Diet

This term isn’t regulated by the U.S. Department of Agriculture (USDA). It is generally meant to suggest that an animal is fed a healthier diet and is raised without being fed animal byproducts or dairy products. According to the USDA, manufacturers that use this term on package labels must be able to provide evidence to support the claim. Deciphered: Their feed didn’t contain animal byproducts, which can mean ground up animal parts and feces. 

Antibiotic-free

Under U.S. Department of Agriculture (USDA) regulations, meat and poultry products can be labeled as “no antibiotics added” if documentation is provided showing that the animals were raised without antibiotics. Similar allowable terms according to the USDA are “no antibiotics ever,” “no added antibiotics” and “raised without the use of antibiotics.” However, the term “antibiotic-free” isn’t USDA approved.

If animals are given antibiotics to prevent or treat disease, an antibiotic-withdrawal period — usually several days — is generally required before animals can be slaughtered so that there are no antibiotic residues in meat or poultry. Deciphered: Still not much but the less antibiotics given, usually means the stronger and, possibly, lived under better conditions.

No added hormones

Claims of “no hormones added” can’t be used on labels for these products unless the label also states, “Federal regulations prohibit the use of hormones.” Deciphered: This label is worthless unless you are buying beef.  

Cherry Hill Personal trainer deciphers free rangePastured or Pasture-Raised

Regulations are part of the National Organic Program of the U.S. Department of Agriculture (USDA). To use the label “pastured”, manufactures must provide year-round access to the outdoors for all ruminant animals, providing them with pasture throughout the grazing season in their area and ensuring that the animals get at least 30 percent of their dry-feed intake from pasture grazing over the course of grazing season. Deciphered: All those Looney tunes cartoons where you see chickens in the background, roaming free, it’s kind of like that. It’s expensive but this is a good label.

Organic

 To use this label, the farm must meet USDA standards and be officially certified through the USDA. Deciphered: 100% organic feed, no animal byproducts, no hormones, no antibiotics, Must have outdoor access, no irradiation, no pesticides (for the feed), no synthetic fertilizers, no sewage sludge, no synthetic pesticides, and no GMO. Now, that chicken sounds delicious!

None of the terms listed
Don't leave your personal training to your own imagination

Deciphered: This one I’ll leave to your imagination 

It’s important to know and understand what is going into your body. Just because it says chicken, does not mean it’s healthy. You are what you eat and if you’re eating chicken that have never spread their wings because it stuck in a cages, being treated with antibiotics and pesticides are consistently being sprayed to get rid of the smaller critters on the farm (lice, fleas, etc.). It’s understandable why most people are taking between 3-15 pills a day. Organic may be expensive but it is leaps and bounds above the rest (pastured is actually considered better, but with that, also more expensive). 

Make a lifestye change with Training aspects personal training

Final word:  Just the other day I was having a conversation with a friend. My friend said to me “you’re a personal trainer, performance specialist, you work out like 5xs a day (it’s actually 5xs a week) why are you on a diet?!”. My explanation was like this. Most people’s goals are to do what on a diet… lose weight… what is mine?.. My friend replied, “Lose weight?” I laughed; no it’s about optimal performance, not just in an athletic sense but in the ability to live life. Not needing coffee, energy drinks, 5hours energies, and being able to be active for 16hours plus a day. Don’t just go on a diet to lose weight, make a lifestyle change to increase your health, your performance, your energy, your confidence, your life!!

 

-Kirill Vaks
BA, CSCS, ACSM-cpt, NFPT-sns

 Performance and Fitness specialist

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Eating Healthy quick


Problem: 
Too often I hear that there is no time during the day to cook meals with fresh food, it saves time to just pop a lean cuisine into the microwave.

Solution: Get a slow cooker! Any time you need to eat a meal turn it on a few minutes before and your food is ready to go. prepare the food the night before and if needed take it with you to work! In most cases this is a realistic approach. Here is just one example of a recipe you can use for a slow cooker. 


8 servings, generous 3/4 cup each

Active Time: 35

Total Time: 

INGREDIENTS

  • 1 pound mushrooms, stems trimmed, caps wiped clean
  • 1/2 cup finely chopped shallots, (2 large)
  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup water, divided
  • 4 cups reduced-sodium chicken broth
  • 1 cup thinly sliced carrots, (1 large)
  • 1 teaspoon fresh thyme leaves, or 1/2 teaspoon dried
  • 2 bay leaves
  • 2 pounds boneless, skinless chicken thighs, trimmed and cut in 2-inch chunks
  • 2 1/4-inch-thick lemon slices, (including peel), seeded
  • 1/2 teaspoon freshly grated lemon zest
  • 2 tablespoons cornstarch
  • 1/4 cup whipping cream
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 cups frozen green peas, rinsed under cold water to thaw
  • 1/2 cup chopped fresh parsley

PREPARATION

  1. Combine mushrooms, shallots, oil and 1/4 cup water in a 5- to 6-quart Dutch oven. Cover and cook over high heat, stirring often, until mushrooms are juicy, 3 to 4 minutes. Uncover and cook, stirring often, until the mushrooms are lightly browned, 8 to 10 minutes. Add broth, carrots, thyme and bay leaves; bring to a boil.
  2. Place chicken in a 5- to 6-quart slow cooker and lay lemon slices on top. Turn heat to high. Carefully pour in the vegetable mixture. Cover and cook until the chicken is very tender, 3 1/2 to 4 hours.
  3. With a slotted spoon, transfer the chicken and vegetables to a bowl; discard bay leaves and lemon slices. Skim fat and pour the juices into a large saucepan; add lemon zest. Bring to a boil over high heat. Boil until reduced to 2 cups, 15 to 20 minutes.
  4. Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the pan and cook, stirring, until slightly thickened. Add cream and lemon juice; stir until boiling. Return the chicken and vegetables to the sauce and heat through. Season with salt and pepper. Just before serving, stir in peas and parsley. Simmered Stew variation: Total: 1 1/2 hours In Step 1, use only 1 1/2 cups broth. In Step 2, add chicken, lemon slices and lemon zest to the Dutch oven. Cover and simmer gently over low heat until the chicken is very tender, about 45 minutes. Discard lemon slices and bay leaves. Omit Step 3. Continue with Step 4, cooking everything in the Dutch oven over medium-high heat.

TIPS & NOTES

  • Make Ahead Tip: Prepare through Step 4 up to adding the peas and parsley. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, and reheat on the stovetop, in a microwave or in the oven; just before serving, stir in peas and parsley.

Training Aspects’ possible add on: If no allergies or any other issues, add a serving of black or kidney beans. This can increase fiber intake but will also increase fat content. Should .
Per serving: 270 calories; 12 g fat ( 4 g sat , 5 g mono ); 86 mg cholesterol; 13 g carbohydrates; 26 gprotein; 2 g fiber; 329 mg sodium; 562 mg potassium.

Nutrition Bonus: Vitamin A (80% daily value), Selenium (42% dv), Vitamin C (25% dv), Zinc (21% dv), Potassium (16% dv), Iron (15% dv).

Actual recipe taken from eatingwell.com click to see more of their recipes.

Kirill Vaks
Fitness and exercise specialist
BA, CSCS, ACSM-cpt, NFPT-sns 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Healthy and delicious: Stir fry recipe

Beef and Broccoli Stir-Fry:"Nutrition" "Healthy" "Recipe" Food quality" "weight loss" "Maintenance" "Lean muscle" "Training Aspects" "Results"

Stir fry, as a meal, is usually questionable. The amount and value of the ingredients, usually tips the scale to the unhealthy side. However, when you can control the ingredients it can be  healthy! By switching the pasta to 100%whole wheat, controlling the type of oil you use, how much you use of it, know the quality of the steak and make sure to strip it of as much fat as possible, and you decide what other ingredients to add. You can’t go wrong! Enjoy and let us know how it goes! Recipe as follows.

* Prep time 20mins      * Total Time 20 min     * Servings 4

Ingredients:

 oz uncooked whole wheat spaghetti

1 teaspoon canola or vegetable oil
3/4 lb boneless beef top sirloin steak, trimmed of fat, cut into 1/8-inch slices
1 large red, yellow or orange bell pepper, cut into 1-inch pieces
1 small onion, cut into 1/4-inch wedges
1 bag (10 oz) Cascadian Farm® frozen organic broccoli florets
1/3 cup water
1/4 teaspoon crushed red pepper flakes
1/3 cup reduced-sodium teriyaki sauce
2 teaspoons cornstarch
2 tablespoons chopped green onions (2 medium)

Directions

  • Step 1 Cook and drain spaghetti as directed on package, omitting salt; cover to keep warm.
  • Step 2 Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Add beef; cook and stir 1 to 2 minutes until beef is no longer pink; remove from pan.
  • Step 3 Add bell pepper and onion to skillet; cook and stir 1 minute. Add broccoli; cook and stir 1 minute longer. Stir in water and crushed red pepper. Reduce heat to low; cover and cook 3 to 4 minutes or until broccoli is crisp-tender.
  • Step 4 In small cup, mix teriyaki sauce and cornstarch. Stir teriyaki sauce and beef into broccoli mixture in skillet. Cook and stir over high heat until sauce is thickened and heated through. Toss broccoli mixture with spaghetti. Garnish with green onions.

Recipe from www.Livebetteramerica.com
click picture to visit site.

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Healthy & Delicious: salmon couscous recipe

Eating healthy doesn’t mean you can’t still have a delicious dinners!

This is a healthy, nutrient packed dinner and still delicious! Achieving your fitness goals does not mean you need to suffer with bland food! Focus on the nutrient content. Ask yourself, “how much nutritional value am I getting in this meal?”. If there is more good than bad, go for it. This is an example of a great choice!

4 servings, about 4 ounces salmon & 2/3 cup couscous each

Active Time: 

Total Time: 

INGREDIENTS

  • 1 tablespoon extra-virgin olive oil
  • 1 cup Israeli couscous (see Tip)
  • 1/2 cup finely chopped red bell pepper
  • 1/3 cup unsalted pistachios, coarsely chopped
  • 1 large shallot, chopped
  • 1/2 teaspoon salt, divided
  • 1 1/2 cups water
  • 1 tablespoon chopped fresh parsley, plus more for garnish
  • 1 tablespoon chopped fresh oregano, plus more for garnish
  • 1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
  • 1/4 teaspoon freshly ground pepper
  • 4 lemon wedges

PREPARATION

  1. Heat oil in a large nonstick skillet over medium heat. Add couscous, bell pepper, pistachios, shallot and 1/4 teaspoon salt. Cook, stirring frequently, until the couscous is lightly toasted, about 5 minutes. Stir in water. Cover and cook, stirring occasionally, for 5 minutes. Stir in 1 tablespoon each parsley and oregano.
  2. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt. Place the salmon on top of the couscous, reduce the heat to medium-low, cover and cook until the salmon is cooked through and the water is absorbed, 5 to 7 minutes.
  3. Serve garnished with herbs, if desired, and lemon wedges.

TIPS & NOTES

  • Look for Israeli couscous (sometimes called “pearl couscous” because of its larger granules) near other couscous or pasta in well-stocked supermarkets.
  • TA Tip: look for the couscous with the highest fiber content!

NUTRITION

Per serving: 413 calories; 13 g fat ( 2 g sat , 7 g mono ); 66 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 35 g protein; 3 g fiber; 368 mg sodium; 767 mg potassium.

Recipe from:
http://www.eatingwell.com/recipes/salmon_couscous.html

 

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Holiday Meals: Shrimp Scampi

This recipe was put together by the Mayoclinic. The Holidays can be a tough time of the year when it comes to eating healthy. Though you may be trying to eat healthy, lose weight, get back in shape, etc. many others may not be. So, how do you have people over or go to other peoples holiday parties?! You are in luck! Eating healthy doesn’t mean you can’t still enjoy what you eat.  The adjustment in this recipe cuts out the extra  300+ Kcalories and 28g of fat. Share it with the host or make it yourself and bring it along. Have a great weekend and please let us know if the recipe is a hit! The recipe is as follows.

Serves 6 people:

Ingredients

8 ounces uncooked spaghetti
1 tablespoon olive oil
2 pounds large shrimp (prawns), peeled and deveined
1 tablespoon minced garlic
1/4 cup chopped shallots or green onions
2 tablespoons lemon juice
2 tablespoons brandy or sherry, optional
1/4 cup chopped parsley
1/4 teaspoon salt
Ground black pepper, to taste
4 tablespoons trans-free margarine

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.

While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm.

Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce.

Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.

Nutritional analysis per serving

Calories 335 Sodium 405 mg
Total fat 8 g Total carbohydrate 30 g
Saturated fat 1 g Dietary fiber 2 g
Monounsaturated fat 4 g Protein 36 g
Cholesterol 233 mg

 

 

Take action… Now! 

[stylebox color=”green”][contact to=”kvaks@trainingaspects.com” error=”Oops! Something went wrong. Please try again.”]Your message was successfully sent. Thank You![/contact][/stylebox]

Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


View Larger Map