11Sep

Cheating vs. Healthy Indulgence Cheating

September 11, 2019 Telese Coleman 6

We have all heard and maybe used ourselves, the phrase: “I cheated on my diet and ate…..” or “this is my cheat meal” or even heard the terms “good foods vs. bad foods”. These phrases and others like them create a mindset that demonizes foods. Yes, of course there are plenty of foods that we should limit or consume in very small amounts if we want to achieve our best health, or reach a weight loss goal. However, you don’t want to feel like you have done something terribly wrong if you decide to indulge. It’s all about balance and seeing how we can enjoy that favorite dessert or indulgent food in a healthier way.

For example, you LOVE and want some vanilla ice cream, but you’re also working hard to be healthier and lose some weight. Create the environment that will allow you to do both and stay on track. That means NOT getting a tub of Breyer’s vanilla ice cream from the store and bringing it in the house (my personal rule is: “If its in the house, its in my mouth!”). You should go somewhere (restaurant, Ben-n-Jerry’s, wherever your pleasure), get a scoop, enjoy it…..then be done.

The goal when it comes to better health and nutrition is not to deny or deprive yourself. You can actually benefit from having the occasional “treat myself foods” as long as you’re not eating foods on the “consume in very small amounts” list multiple times a week. It has been shown that people trying to lose and maintain a healthy weight and lifestyle, get better results when they don’t deprive themselves of so called “bad cheat meals”.

As I stated above, it’s also about creating healthier versions of that indulgent food. I have a friend that has a very close relationship with chocolate brownies. The typical brownie has lots of sugar, butter, flour and usually is pretty high in calories. I decided to make a healthier version minus the sugar, butter, flour and eggs. Believe it or not my friend could NOT tell the difference! When I said that the recipe is made with black beans, cocoa powder, a little raw honey and a couple other ingredients he was shocked! The point being, there is always a way to create and enjoy your favorite foods in a healthier way. If you do, on occasion, decide to enjoy a less healthy version, do it sporadically and in moderation.

We all have our different relationships with food. However, once you get on a healthier nutritional track you are not “cheating” if you know how to create balance. My charge to you is to choose a favorite “indulgence” food, experiment with making healthier versions, then enjoy!

Here is one of the better brownie recipes I enjoy:

Ingredients

1 (15 oz) can black beans rinsed and drained

1 tablespoon white vinegar

1/2 cup canned pumpkin puree or 1/4 cup creamy raw almond butter

3 tablespoons coconut oil melted and cooled

1 teaspoon vanilla extract

1/3 cup maple syrup room temperature or raw honey

1/2 cup old fashioned oats

1 teaspoon baking soda

1/2 cup cocoa powder

1/4 teaspoon salt

2/3 cups vegan dark chocolate chips + handful more for topping

Instructions

Preheat oven to 350 degrees F and grease an 8×8 inch non-stick square baking pan.  Combine everything in the food processor except chocolate chips. Next, process until very smooth. Stir in chocolate chips.  Pour batter into prepared baking pan and top with more chocolate chips.  Bake for 20 minutes.  Remove from oven and let cool in the pan for 20 minutes.

Serve and EAT WELL!

15May

Cheetos & Beer: 4 Tips to Better Snacking.

May 15, 2019 chuckbecomecox 7

As someone with something of a perfunctory relationship with food, there are a few things about it which I know with an absolute certainty.

Cheetos taste good. Cookies taste good. Chips taste good. Add a little beer to wash these down and its a party, because beer tastes great too.

Alas, like everything else all good things must come in moderation, which can be challenging.

In the United States, snacks are kind of a big deal. Snacks, including calorie loaded beverages (i.e. lovely, lovely beer) make up more than 25% of our daily caloric intake on average. A full 70% of the snacks we eat as a nation are classified as ‘unhealthy’ (highly processed, nutrient poor/calorie rich).

If those numbers seem high never fear, you are correct. Because its usually done on the go, or minus the ritual/formality of a traditional meal snacking normally occurs with very little forethought. Consider: how often do you consciously think of what you eat when you’re snacking?

Do you reflect, and take a measured assessment of your hunger levels? How much time has passed since you last ate? When is your next meal? Does said snack fit in with your nutritional plan for the rest of the day?

No?

Does, “I’m bored/stressed/tired/et cetera. – what can I eat?” sound more realistic?

Increased screen time (binge watching, video gaming, laptops. etc. ) along with decreased physical activity elevate the frequency of snacking even more. In general, sitting and watching something is more fun when you doing it with a bag of something salty/crunchy at your side, right?

As noted above, snacking is kind of a big deal. In some ways, its essential to our on-the-go, every-minute-counts 21st century lifestyle. If we are going to do it, we may as well make sure it will control our hunger, and provide enough energy to get through the hardest parts of the day, and not contribute to weight gain.

With that in mind, here are 4 Tips to Better Snacking:

1. Mindful Eating

– Something as simple as paying attention while you’re eating reduces overall food intake. Chew carefully. Savor the flavor. Think about how many handfuls of (your bite sized snack of choice here) you’ve already eaten. Try making a game of your munchible. “Can I make these 4 cookies last an entire episode of The Umbrella Academy?“

2. Downsize

– Studies show that bigger package sizes encourage over eating regardless of people’s appetite or the taste of the snack. Limited serving sizes can curb overeating. Likewise, having a large variety of snacks available can encourage overindulgence. Chose your three favorites to have around and ditch the rest. In the end you’ll eat a little less.

3. Go healthy. Stay healthy.

– Shift those chips and cheetos into fruit and nuts. Seeds, whole grains and veggies can also blunt hunger’s edge and keep you fueled up between meals. This will help you avoid the crash from many common high sugar goodies.

4. Water can be a snack too

– The benefits of drinking water are well documented. On its own, or coupled with your between meal treat of choice, water can help you to feel full decreasing your overall intake. Try to drink half your bodyweight in ounces of water each day ( e.g. 180 lbs = 90oz ).

19Mar

Food As Medicine: Ginger

March 19, 2019 Telese Coleman 6

Ginger! Yet another medicinal food that is right in your nearest grocery store produce section. Remember when you were young and had an upset stomach and your mom told you to get some saltines and ginger ale? Well I do. There were plenty of times in college when I would grab the “upset stomach cure all”, saltines and ginger ale, from the campus store to ease my stomach woes. Well although fresh ginger is known for it’s ability to help with stomach pain and discomfort….using a soda with a trivial amount of ginger and large amounts of High Fructose Corn Syrup and 32g of sugar, may not be the best 1st choice to get that ginger fix into your body.

There are several forms to get and use ginger. From whole root, dried, pureed, frozen, as an oil, tea or powered. All of these, when used are beneficial to your body both preventatively and to relieve real time discomforts.

Two of the main active compounds in ginger are gingerol and shogaols. Both show many biological activations including anticancer, antioxidant, antimicrobial, anti-inflammatory, antiallergic and many nervous system ailments. It has been shown to provide protection against diabetes, cardiac and hepatic disorders. Below I’ve listed some of the well studied benefits of ginger:

1. Alleviates nausea and morning sickness

2. Decreases arthritis and joint pain

3. Can rev-up metabolism

4. Helps fight against cancer

5. Treats Type 2 Diabetes symptoms

6. Calms and relieves menstrual cramps

7. Improves joint mobility

8. Reduces cold symptoms

9. Improves circulation

10. Aids in digestion

To some, ginger can have a strong flavor when used as a spice (although I love good ole’ ginger snaps….these are not the medicinal option we’re talking about=}). Two of my favorite ways to enjoy ginger is in my ACV (apple cider vinegar) “Spritzer”! I just take fresh ginger root (it looks like a mini tree root if you’ve never seen it), juice it then mix in a glass with ACV and a little organic honey, then pour over sparkling water…..it actually has a ‘ginger ale’ taste and fizz! But if juicing isn’t your thing, you can shave off a few slices and put in hot water to brew as ginger tea. Add honey or stevia and lemon juice and its a warm relaxing throat fix.

Grab some ginger today, experiment and try to work it in to your diet. You’ll love the benefits of this “Farm-macy Food”!

“Let food be thy medicine & medicine be thy food!”

-Hippocrates

02Feb

Purge the Pantry: Set up for Success

February 2, 2019 Telese Coleman 6

So you want to eat better, improve your diet, lose weight and just feel better overall. Well it starts with what you consume. How we look and feel on the outside has a direct correlation to what’s on the inside. If we consistently put “garbage” inside, we will eventually look and feel like garbage on the outside….. that’s not the goal!

If you want to be successful in any task or goal, you have to set your environment up for success. So let’s create the nutritional environment that is most conducive to helping you EAT WELL!

One phrase that I live by is, “if it’s in the house, it’s in my mouth!” That means we need to “Purge the Pantry” and get out all of the junk so we don’t put that junk in (our mouths).

Take some time over the next few days to go through your pantry, refrigerator and freezer and assess what’s in there. Most of us probably have things that are old and outdated way back in the back. And surprisingly, we often don’t even know all that we have and or what we don’t have…..so take inventory!

Start this inventory process by pulling out and separating foods into categories. For example, put all canned goods together or all “snack foods” together. Next, separate out all the foods that you want to eliminate from your diet. If your goal is to eliminate or decrease starchy carbohydrates, put all pastas, noodles, rice, breads, cereals and potatoes together.

Now it’s time to PURGE! Make sure you have a giant trash bag nearby because we’re going to potentially be throwing out a lot. Get rid of anything that is not in line with your healthy goals. Don’t look at it as throwing away money. You’d much rather get rid of $5 worth of cookies than to put the unwanted sugar and calories into your body and portentially have to spend more health-wise down the line. You’re worth it, your body is worth it, your health is worth it!

Now doing this purge does not mean you have to eliminate all indulgences or treats. The point is to create an “out of site, out of mind….out of mouth” mentality around temptation and unhealthy foods. So if you want an ice cream treat, take a trip to Goodberry’s, get a scoop, enjoy it and be done with it. Don’t go to the grocery store and buy a big container of vanilla ice cream and bring it in the house. Remember the motto “if it’s in the house, it’s (more likely) to be in your mouth”.

Once everthing is cleaned out and thrown out, it’s time to reorganize and restock. Let the majority of your pantry, refrigerator and freezer be filled with healthy foods and snacks.

Set your healthy eating goal. Clean out and throw out. Restock. You’ll be one step closer to making it happen!

You have ONE body, if YOU don’t take care of it…. Who will?

18Dec

Food As Medicine: Immune System

December 18, 2018 Telese Coleman 6

It’s that time of the year again! It’s the season for playing in the winter snow, cozying up with some hot chocolate, a blanket and binging on Netflix…and the time for seasonal sniffles, coughs, colds and flu. This time of the year we are more vulnerable to viruses and allergies. No one enjoys being sick and contagious. So to decrease our chances of getting colds and coughs, we MUST strengthen our Immune Systems!

What is the Immune System anyway? It’s the body’s defense system against infection. It’s our built in armor that protects against and destroys viruses and illness. Think of your Immune System as a parent or that protective older brother. Because they love you, they will protect you at all costs and not let anyone or anything hurt you. Like our Immune System, they can also be “overprotective”. So although majority of the time we are being protected from the bad, that protection can also destroy some of the good that is meant to help. This can lead to Auto-immune Disease. For example, in the case of a donated organ or blood, the Immune System recognizes that as unfamiliar and therefore can turn on it’s own cells. Overall though, the stronger our Immune System, the healthier we are.

Just as a soldier in war without proper artillery and body armor would be highly vulnerable to attack, a weakened Immune System leaves our bodies open to attack from viruses, parasites and more. So how can we build the strongest armor? Well there are several ways you can strengthen or weaken your Immune System. Some of those include avoiding tobacco and alcohol, getting enough sleep, reducing stress, taking cold showers (which is strangely one of my favorites!). I have a love for “healing” foods however, and this is the “Food As Medicine” series so I am going to focus on how our diets can build or destroy our armor.

The specific tasks of the Immune System include:
1. Neutralizing pathogens, viruses, parasites and removing them from our bodies.
2. Recognizes “self-cells” (of you) and “non-self” cells (not of you) and destroys the unfamiliar cells to protect.

Let’s begin with what weakens the Immune System and therefore should be avoided (just as a reminder, EVERYTHING we put into our body is important). It will come as no surprise that red meat, fried foods, excess sugars and processed foods all contribute in various ways to weakening our Immune Systems. Just drinking a couple of sugary drinks can curb the Immune System cells that attack bacteria for at least a few hours post consumption! For various reasons and optimal health, these foods should be limited or avoided.

A lot of those, often called, “junk foods” cause our Immune System to activate the inflammation response to protect our cells. As the intake of junk food continues, the immune cells will “overreact” and inflammation starts to run rampant throughout the body. For a myriad of reasons…no-one wants chronic inflammation!

So now that we know what to avoid, let’s dive into the must have Immune Boosting Foods! It’s important to point out that, it’s really about the nutrients, vitamins and minerals that boost our bodies armor. Therefore I will list below the important nutrient and foods that contain them.

All of the above foods definitely do more than just strengthen the Immune System. They benefit our body in so many ways. As noted earlier, there are other things we should do to boost and maintain a strong Immune System. Let “food be your pharmacy” and include as many of these nutrient dense foods as you can to naturally heal and prevent illness!

Bonus: Many teas have Immune Boosting Properties as well. My current daily fix is Eucalyptus tea! Will a little cinnamon and honey, its AWESOME!

“Let food be thy medicine & medicine be thy food”
~Hippocrates

05Dec

4 Tips For Holiday Survival

December 5, 2018 johnbecomehinkle 5

Tip 1: Set a goal not to gain weight this time of year. The reason I like the no gain goal is it gives you some wiggle room. You can absolutely lose weight this time of year. But I like setting a plan that is manageable and allows you to live life and enjoy yourself. Then you won’t have to backtrack at the first of the year.

Tip 2: Continue to plan your food. Just like planning a work week or kids schedules, plan your food. Know when you are eating out, when you have a party to attend (does it include food or not). Then what are you cooking and/or how many meals do you need to prepare. This is where most of us get in trouble, you are hungry, no food in the house – so you get take out or run through a drive thru. None of that will help the waist, especially if you are already consuming holiday goodies, treats, drinks, etc.

Tip 3: Bring a healthier dish. Ok in reality Christmas is one day. BUT…we have our family dinner, our in-law’s dinner, our friend’s dinner, work party – I could go on. What can I say? We like to eat! So, the best strategy is bringing a better dish. Yes, you will have the old faithful dishes, have a small amount and load up on ham and veggies (that are not smothered in butter or cream!). I love the root vegetable recipes you can bake in the oven. Really simple, peel and cut the veggies, use some olive oil and spices, bake, then put them in a pretty dish.

Tip 4: Don’t show up hangry. I remember as a kid my mom saying now, we are not eating breakfast this morning because we are going to your Aunt Judy’s for Christmas. WHAT??! Stay on your normal routine, that way you don’t go over board and end up over eating. I even recommend taking in a meal replacement shake before events like this, so that you are not hungry and you eat smaller portions.

I will say it again; the holidays are here and I hope you have a wonderful season. Use these tips and if you need any help, let me know.

19Nov

Dark Chocolate & Migraines

November 19, 2018 Telese Coleman 7

“Let Food Be Thy Medicine and Let Medicine Be Thy Food!”

We’ve all heard this famous quote before, so much so that maybe it sounds a bit cliché. It’s not cliché, it’s very real and a rule I think we should all live by. Aside from just providing us with energy, various foods have been proven to prevent, reduce, manage and reverse many health issues. That’s a powerful thing! That means at every grocery store, farmer’s market and back yard garden, we have an ENTIRE pharmacy at our finger tips….and we don’t even need a prescription to go! That’s awesome!

For today I am delving into a health issue that I personally deal with and how I use food to help with prevention. That issue is headaches!

I’ve dealt with migraines since I was a child. If you’ve ever had a migraine or other type severe headache, you know that the pain can be unbearable. In the moment all you want is relief. I’ve been there many times and I can tell you, its no picnic.

So what causes headaches in the first place? Headaches can occur as a result of many different things: stress, withdrawal, concussion, dehydration, “brain-freeze”, anxiety and more. There are different kinds of headaches that fall under primary and secondary categories. Tension headaches and migraines are the two most common. Many alternative treatments for headaches exist, but of course I will be highlighting the superfood treatment.

Headache sufferers have been found to get relief by including various foods and nutrients in their diet. One of my favorites is Dark Chocolate!

Dark chocolate is made from the seed of a cocoa tree. Aside from tasting great, it has numerous benefits. Since it is loaded with fiber, magnesium, iron, copper, is flavonoid rich and high in antioxidants, it’s benefits include (but definitely not limited to):

Increases HDL blood pressure and protects LDL oxidation
Increases cognitive function
Fights Fatigue
Decreases risk of cardiovascular disease
Improves memory and risk of Alzheimer’s
Reduces stress

….and the list goes on.

One of the main reasons dark chocolate can be used to prevent and decrease symptoms of headaches is due to its high magnesium content. Magnesium is one of the most commonly used minerals for migraine management. It is found in our body tissue and that includes our brains. Stress (one cause of and response to headaches) drains magnesium from the body, so what better way to relieve stress and prevent migraine and headache pain then to eat Dark Chocolate!

Now it is important to note that

1) Dark chocolate should be at least 70% cocoa to reap benefits

2) Make sure you are not allergic

3) It should be consumed in moderation as too much can negate the benefits**

There are of course other magnesium rich and nutrient dense foods that can also fight inflammation and build body’s defenses. I strongly believe we should consume as many as we can. We are the supervisors of our bodies and our health. Therefore, we have the power to build the strongest bodies we can!

Now, It’s recipe time!!

Here are two awesome Dark Chocolate and Fig recipes. These recipes supply a “one-two punch” of headache relief. Figs are loaded with potassium, another headache fighters.

Dark Chocolate Covered Figs

Ingredients

1/2 cup dark chocolate chips (brands without milk fat as ingredient, such as Enjoy Life™)

12 fresh Black Mission figs

1/4 cup finely chopped raw walnuts

Directions

Melt chocolate in double boiler or microwave.

Dip figs into melted chocolate, sprinkle with nuts and place on parchment-lined pan.

Refrigerate about 30 minutes, until chocolate & nuts are set and figs are cold.

Salted Caramel & Dark Chocolate Figs

Ingredients

12 large toothpicks

12 dried figs

4 ounces fresh goat cheese

1 teaspoon honey

1 teaspoon balsamic vinegar

1 package (11 ounces) Kraft caramel bits

2 tablespoons water

1/3 cup finely chopped almonds

1-1/2 cups dark chocolate chips, melted

Coarse sea salt

Directions

Line a baking sheet with waxed paper and grease the paper; set aside.

Insert a toothpick into each fig. Make a 1/2-inch cut on the side of each fig. Combine the cheese, honey and vinegar in a small bowl. Transfer to a heavy-duty re-sealable plastic bag; cut a small hole in a corner of bag. Pipe cheese mixture into figs.

Melt caramels and water in a microwave; stir until smooth. Dip each fig into caramel; turn to coat. Place on prepared pan; let stand until set. Place almonds in a small, shallow bowl. Dip bottom third of each fig into melted chocolate; allow excess to drip off. Dip into almonds and sprinkle with salt. Return to pan; let stand until set.

Eat Well & Enjoy!

02Nov

The TIME Has Come

November 2, 2018 johnbecomehinkle 5

Time and money, the two things we ALL wish we had more of. Seeing how I’m a fitness guy, let me give you some guidance on getting more out of your time.

Each one of us has a laundry list of tasks that steal away our time. Our job, commuting, sleeping, eating, household chores, leisure activities like reading or screen time (TV, phone, computer, tablet), social life (I hope), kids and all of their activities, vacation, class and homework (if you’re a student), just to name a few.

Notice I did not include exercise on that list. That’s because we tend to push it to the bottom of our priority list, or just plain skip it all together. Why? We don’t have time.

Really?

I’m going to call BS on that one. That’s just an excuse. I’ve used it myself. Yes, I know. It sounds bad that a personal trainer says he doesn’t have time to workout. But I’m human just like you. I have good days and bad days too. I have to be more focused and headstrong just like you.

Sometimes I get stuck in the old days when I had time to workout for and hour or more, back before I was married and had a kid. Nowadays, I usually have an hour to change my clothes, warm up, workout, and get cleaned up before my next client. Truly, that only leaves me about 30 minutes for the actual workout. Which, means that I have to be efficient and organized with my time. You can do the same.

Pick two muscle groups and do some strength training to work those groups in an alternate fashion. This should take 20-22 minutes of your workout time. Finish your last 8-10 minutes with cardio intervals. Make sure that you work at a challenging intensity level the whole workout. If you do, you will find that 30 minutes is plenty of time get your desired result.

Your workouts don’t have to be perfect, they just need to be focused and get done. Oh, and lastly, make sure you book a workout time slot in your daily calendar.

Now, book some time to workout and then go do it!

29Oct

Eat Well in No Time

October 29, 2018 chuckbecomecox 6

For the most part, we eat fast food because its convenient, not because its particularly delicious or good for us. The way the real world is set up, its a lot less stressful to sit in your car for a minute or three for a filling (albeit perhaps not the most healthy or nutritious) meal than it is to shop for ingredients and prepare one for yourself.

However, making your own dish doesn’t need to be a huge drag, or eat up large amounts of our oh so precious time.

Here are three healthy recipes to prepare in under an hour.

Greek Pasta Salad

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

Ingredients:

2 tablespoons red wine vinegar
5 ounces dried conchiglie pasta (2-1/2 cups)
1 pint grape tomatoes, halved lengthwise
1/2 seedless cucumber, quartered lengthwise
1 yellow bell pepper cut into
1 cup canned cannellini beans, rinsed and drained
1/2 small red onion, diced
2 ounces reduced-fat feta, cubed
1/4 cup pitted Kalamata olives, halved
1/4 cup chopped fresh mint
2 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon minced fresh garlic
1 teaspoon honey
1/2 teaspoon Dijon mustard
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

Directions:
Cook pasta according to package directions. Drain, rinse under cold water, drain again and transfer to paper towels to absorb excess water.

Combine tomatoes, cucumber, bell pepper, beans, onion, feta, olives and mint in a large serving bowl; add pasta and mix.

In a small bowl, whisk together oil, vinegar, lemon juice, garlic, honey, mustard, oregano, salt and black pepper. Pour over the pasta and vegetables; toss well.

Season with additional salt and black pepper to taste; serve.

Servings Per Recipe: 4

Vegetable Stir Fry With Noodles

Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes

Ingredients:

2 tablespoons vegetable oil
1/2 head purple cabbage
2 green bell peppers
2 carrots
1 yellow onion
2 -3 oz bricks ramen noodles
1/4 cup soy sauce
3 tablespoons brown sugar
2 tablespoons Sriracha or less
1 tablespoons cornstarch
3 green onions, sliced
handful cilantro (optional)

Directions:
Remove the core and any wilted outer leaves from the cabbage, then cut it into very fine strips. Cut the onion and green bell pepper into thin strips as well.

Use a large holed cheese grater to shred the carrots.

In a small bowl prepare the sauce by stirring together the soy sauce, brown sugar, sriracha, and corn starch.

Begin to cook the noodles according to the package directions (boil for 3 minutes, or until tender).

Drain the cooked noodles in a colander.

Heat the vegetable oil over medium high heat in a large skillet until it is hot and shimmering.

Add the vegetables and sauté for only a few minutes, or until the vegetables just begin to soften.

Pour the prepared sauce into the skillet and continue to sauté for one to two minutes more, or until the sauce has thickened and coated all of the vegetables.

Turn off the heat.

Add the cooked and drained noodles to the stir fried vegetables and toss to combine.

Top with sliced green onions and a handful of fresh cilantro, if desired.

Servings Per Recipe: 4

Grilled Pineapple Chicken

Prep time 15 minutes (20 minute marinade)
Cook Time 25 minutes
Total Time 40 min (45 min)

Ingredients:

1 cup ketchup
1/4 cup low-sodium soy sauce
1/4 cup honey
1 tablespoon yellow mustard
1/4 cup brown sugar
1 clove of garlic, minced
1 (20 oz) can pineapple slices, juice reserved
4-6 boneless, skinless chicken breasts

Directions:
In a saucepan over medium heat, add the ketchup, soy sauce, honey, mustard, sugar, garlic, and juice from the can of pineapple slices. Bring to a simmer and cook gently until thickened, about 10 minutes. Set aside and cool.

Pour half of the sauce into a resealable gallon-sized plastic bag, place chicken breasts inside the bag, and place in the fridge to marinate. Place remaining sauce in a small bowl and keep in the fridge until you are ready to use it.

Remove chicken from fridge after it’s done marinating (discard marinade sauce). Heat an outdoor grill or a grill pan and cook chicken breasts on the grill, basting regularly with the reserved sauce, until cooked through, about 10 to 15 minutes.

Add reserved pineapple rings to the grill, cooking for just a minute or so on each side (until the grill marks start to appear). Serve chicken a grilled pineapple slice on top.

Servings Per Recipe: 4

10Oct

The Empower Team’s Favorite Fall Go-To Meals

October 10, 2018 Jessica Bottesch 5

Jessica:

Breakfast: Fried egg with rosemary-roasted potatoes

1 1/2 pounds small red-skinned potatoes
1/8 cup virgin olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 tablespoons minced garlic (3 cloves)
2 tablespoons minced fresh rosemary leaves

Instructions: Pre-heat oven to 400 degrees. Cut the potatoes in half or quarters; toss the potatoes with all of the ingredients until well coated. Spread the potatoes into one layer on a baking sheet; roast in the oven for 1 hour, or until browned and crisp. Flip twice with a spatula during cooking to ensure even browning.

Lunch: Fall Spinach Salad

Spinach
Sliced apples
Gorgonzola cheese
Roasted walnuts
Balsamic maple vinaigrette

Dinner: Roasted root veggies with citrus – herb roasted chicken

Ronda:

Breakfast: Pumpkin Smoothie

1 c. almond milk
1/2 c. pureed pumpkin
1 TB of Almond Butter
Pumpkin Pie spice
Nutmeg
Vanilla Shakeology
Blend and enjoy

Lunch: New Favorite Salad – not necessarily fall ingredients but a new find for me

Arugula
Avocado
Hard Boiled Egg
Toss in Shitake Ginger Dressing

Dinner: Robin Marin’s Famous Chicken Noodle Soup

1 TB of olive oil
2 stalks of celery – diced small
2 medium carrots – diced medium
1 medium carrot – diced small
Salt and Pepper
4 c. chicken broth
1 1/4 lb of boneless, skinless chicken breasts
1 cup of Fideo cut pasta (or vermicelli or angel hair pasta broken)
1/4 c. fresh dill

Instructions: In a large pot, heat oil over medium heat. Add celery, carrots, onion and cook until crisp-tender, season with salt and pepper. Add broth and 4 cups of water and bring to a boil. Add chicken; reduce to a simmer and cover. Cook until chicken is cooked through about 10 minutes. With tongs remove chicken and shred into bite-sized pieces. Add pasta to pot and cook until tender, about 4 minutes; season with salt and pepper. To serve, stir in chicken and dill.

Nestor:
Nestor’s Perfectly Grilled Sweet Potatoes

Ingredients:

2 large organic sweet potatoes, cut in half lengthwise
2 tbsp Organic extra virgin olive oil
Fresh cracked black pepper to taste
Fresh cracked sea salt to taste
Organic salted butter to taste

Instructions: Preheat grill on HIGH heat until remnants of old food and grease on the cooking grates are charred and smoking. Turn the burners off and then brush the cooking grates clean.

In a shallow pan or dish, arrange the sweet potato halves cut-side up. Drizzle the cut sides of the potatoes with the olive oil, and then lightly sprinkle the cut sides with the fresh cracked black pepper and sea salt to taste.

Setup grill for cooking on INDIRECT MEDIUM heat (middle burner turned OFF, side burners turned on to MEDIUM heat). Using tongs, place the sweet potato halves cut-side up on the cooking grates in the MIDDLE of the grill over the burner that is turned OFF). Close the lid and cook for 35-40 minutes, or until the cut sides are caramelized and the potatoes feel soft when squeezed gently with tongs. Remove potatoes from grill and serve hot with butter on the side. (Since the grilled potato comes out of the skin very easily at this point, I like to scoop it all out of the skin and mash/melt butter into it while it is still hot on the plate – yummy!!)

Amanda:

Dinner: Favorite Chili Recipe – https://pin.it/dadnsdkkpqvjis

She recommends doubling it so you have plenty of leftovers!

Telese:

Dinner: Favorite Roasted Brussels Sprouts with Garlic Recipe – https://www.yummly.com/recipe/Roasted-Brussel-Sprouts-with-Garlic-2312512

Chris:

Dinner: Salmon filets seasoned with olive oil, fennel, salt, and pepper paired with Brussels sprouts with olive oil, salt, black pepper, red pepper flakes.

Paul:

Lunch or Dinner: Favorite Chicken Soup Recipe:
https://www.countryliving.com/food-drinks/a16572138/ultimate-chicken-noodle-soup-recipe/

Iman:

Breakfast: Simple Warm and Cozy Oatmeal

Quaker Old Fashioned Oats made with water and flavor it with a little butter and brown sugar.

Chuck:

Dinner: For those of us who are a bit ‘kitchenally challenged’ (such as myself) the crockpot is a valuable tool. You can pretty much just dump stuff in it and go on about your day. By the time you go to work, finish errands, play a little PlayStation, and remember that you were cooking something, its time to eat.

Here is a recipe for: Beef Stew

2 tablespoons olive oil
2 pounds stew meat, cut into 1-inch cubes
Salt and freshly ground black pepper, to taste
1 pound baby red potatoes, quartered
4 carrots, cut diagonally into 1/2-inch-thick slices
1 onion, diced
3 cloves garlic, minced
3 cups beef broth
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon smoked paprika
2 bay leaves
1/4 cup all-purpose flour
2 tablespoons chopped fresh parsley leaves

Instructions: Heat olive oil in a large skillet over medium heat.

Season beef with salt and pepper, to taste. Add beef to the skillet and cook until evenly browned, about 2-3 minutes.

Place beef, potatoes, carrots, onion and garlic into a 6-qt slow cooker. Stir in beef broth, tomato paste, Worcestershire, thyme, rosemary, paprika, caraway seeds and bay leaves until well combined; season with salt and pepper, to taste.

Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours.

In a small bowl, whisk together flour and 1/2 cup stew broth. Stir in flour mixture into the slow cooker. Cover and cook on high heat for an additional 30 minutes, or until thickened.

Serve immediately, garnished with parsley, if desired.

John:

Ground Turkey and Whole Grain Pasta

93% lean ground Turkey
Cinnamon
Diced Tomatoes with mild green chilis
Whole wheat pasta

Welcome, Empower Community. WE ARE OPEN, and now is the perfect time to get your fitness on track! We are following all state and local guidelines, and are now serving our clients in these ways:

Welcome, Empower Community.
WE ARE OPEN, and now is the perfect time to get your fitness on track! We are following all state and local guidelines, and are now serving our clients in these ways: