Category Archives: Healthy Recipes

Healthy logos can be far from healthy.

Posted by Trainer Doug 21,January 2012 Leave a comment

January is always the big month for diet resolutions.  People rush out and stock up on boxes of frozen pre-made meals, unhealthy fat burners and stacks of artificially flavored beverages.  Unfortunately, all the education that’s now available about a natural wholefoods diet never penetrates their cerebral cortex.  Instead, the public gets drawn towards the pretty pictures of foods that seem to be a great solution to their problem: obesity and artificial overload.

Here’s a pretty picture:  blue, green, yellow and yes..the Healthy Choice logo.  How pretty.

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Lets take a look at the Healthy ingredients in this pretty picture:

whole grain pasta (water, whole grain wheat flour [UltraGrain], wheat semolina, egg white), water, chicken tenderloins (chicken tenderloin, water, olive oil, contains 2% of less of: isolated soy protein product [isolated soy protein, modified food starch, cornstarch, carrageenan, soy lecithin], dextrose, salt, potassium and sodium phosphates, potassium chloride, paprika, flavoring, caramel color), spinach, cooked shrimp, onions, diced tomatoes, broccoli, red pepper, salted chablis, garlic (contains high maltose corn syrup, salt), contains 2% or less of: butter, extra virgin olive oil, lemon juice concentrate, modified food starch, chicken base (chicken meat and natural chicken juices, salt, chicken fat, sugar, hydrolyzed [corn and wheat gluten, soy] protein, dried whey, maltodextrin, yeast extract, natural flavoring, disodium insinuate and disodium guanylate, natural extracts of turmeric and annatto), sugar, Italian seasoning (sea salt, garlic, dehydrated onion, spices, red bell pepper, soybean oil), salt, spice, sodium phosphate.

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Now,  I want you to envision your leanest and best body.  Next, I want you to envision yourself living a wholesome, natural type of lifestyle…..Finally, do you think eating the ingredients above that are highlighted in bold will get you one step closer to feeling vibrant, healthy and powerful?

If you answered yes then you need to remember this, ” Food is a chemical.  Chemically it affects you hormonally, physically and emotionally. “  So if you said yes again I want you to eat a delicious box of disodium insinuate and disodium guanylate plus top it off with a big bag of Riceworks Brown Rice Chips 

Yes, both may taste great but try to cleanse your body completely for 2 weeks of  any artificial foods, chemicals, etc….  Then eat these foods again and see how you feel.  I guarantee your body will react as if you just ate a foreign virus causing you headaches, stomach bloat and a nice scratchy throat.

So, Bonn appetite.

If you really want a frozen healthy choice premade meal, then walk down your favorite natural foods section of your local supermarket (Wholefoods).  Choose a natural,wholefoods frozen type meal.  Read the ingredients.  Keep the fat content below 10 grams of fat per meal and select your favorites.  Eat sparingly only when needed.  Stick to basics: lean protein, organic veggies, organic greens and omega 3,6 fats.  Drink water and more water.

I’d love to hear your suggestions of good healthy, frozen meals.

P.S: to give Healthy Choice justice..they now carry a natural array of frozen meals which I have not analyzed.  However, from a quick glimpse I would say they are loaded with lots of refined ingredients that are far from gluten free.

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Guilt Free, Easy Great Tasting Protein Recipe for Non Vegetarians.

Posted by Trainer Doug 16,October 2011 Leave a comment

Lean Turkey and Currant Recipe for just the right amount of sweetness.

As you know, a diet that consist of a combination of lean proteins, organic veggies, high fiber carbs and organic fruits can lead to weight loss success when combined with a calorie burning, muscle developing plan.

Yet, eating just plain simple protein foods is boring for many and usually leads to failure.  The best solution is to defeat diet blues and create ” Go To” recipes that are tasty and good for you.  I prefer recipes that you can double and even quadruple to use throughout the week or month if frozen.  Also, I cook protein recipes that I can place on top of salads, stir fry with organic veggies or simply eat with organic fruit.

So, below is one of my favorite ground turkey recipes that gives turkey chili a run for its money since its alot more versatile.  Try it out and let me know if you enjoy it as much as i do….

Ingredients:

  • 1 pound of unprocessed lean ground turkey meat
  • 16 ounce can of organic diced tomatoes
  • 1 cup of brown rice ( Trader Joes’ or Whole Foods ready-made frozen)
  • 1/2 cup of chopped raw walnuts
  • 1/2 cup of organic golden raisins or currants (chopped)
  • 1-3 tbsp of  each cinnamon, oregano, sea salt and black pepper (all to taste)
  • 2 medium chopped white onion
  • 1-2 tbsp chopped garlic cloves
  • 1/4 cup Extra Virgin Olive Oil
  • chopped fresh parsley to taste (I use a small handfull)

Procedure:

  1. Brown turkey in olive oil.  Cook thoroughly. Place aside
  2. Saute’ chopped onion, garlic in olive oil till lightly brown.  Add cinnamon, oregano, sea salt and black pepper (all to taste).  Stir in currants or golden raisins , walnuts and brown rice.  Combine and mix together well.  Add Turkey and again mix and combine together.

Options:

  • Sprinkle mozzarella cheese on top
  • Place on mixed greens with side of organic fruit.
  • Mix with organic Stir Fried veggies
  • Place on a toasted Ezekiel English Muffin
  • Wrap in high fiber wheat tortilla with natural mozzarella, spinach leaf and tomatoe slice.
  • Stuff peppers and bake for 40 minutes in foil

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New Easy, Fast mango chicken Salad Recipe to get lean and stay fit.

Posted by admin admin 1,August 2011 Leave a comment

Summer time is the perfect weather to eat a refreshing salad.  All the great fruits, greens, fresh farm veggies (including root veggies) make losing weight that much easier.  Most people who think of salad just think of your basic garden salad from a pizza shop.   Skip that and make a larger batch of a healthy, tasty salad that you’ll eat for lunch and dinner…

Add cardio plus some intensive resistance training and watch the pounds drop….

Make one of these great salads on Sunday ( triple the recipe, keep it stored in a container) and add your favorite freshly cooked protein on top daily.

I personally like to use baby spinach instead of lettuce with some swiss chard and add organic fruit, raw nuts, short grained brown rice, cut up sweet potato, 3 ounces protein, natural dried fruit and a olive oil based vinegrette.  (Paul Newmans or Trader Joe’s are my go to store brands).

Heres a Mango, Spinach and Chicken Salad:

Crisp baby spinach blends with sweet mango, tender chicken and a sprinkle of red quinoa in this refreshing salad. Complete with your veggies, protein and wholegrain, this salad is a balance meal in and of itself.
Servings: 2

Here’s what you need…

  • 2 cups baby spinach
  • 1 small carrot, shredded
  • 2 Tablespoons red onion, chopped
  • 1/4 cup red quinoa, cooked
  • 1/4 cup ripe organic mango, sliced long
  • 1 cup cooked chicken breast, sliced thin
  • 2 Tablespoons lowfat salad dressing (Newman’s Own Low Fat Sesame Ginger Dressing)
  1. Place the spinach, carrot, onion, quinoa, mango, and chicken in a medium bowl. Toss with dressing.

Nutritional Analysis: One serving equals: 248 calories, 4.7g fat, 301mg sodium, 25.5g carbohydrate, 3.4g fiber, and 25.5g protein.

Tell me how it was or send me your favorite summer salad recipes.  Thx

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Easy summer salad recipe loaded with nutrition.

Posted by admin admin 17,July 2011 Leave a comment

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Strawberry MicroGreen Salad

Microgreens are tiny leafed vegetables that are harvested when less than two inches tall. They are not sprouts but are grown from tiny plants seeds such as radish, broccoli, beets….

They have remarkably intense flavor and high levels of vitamins and minerals. Pair this salad with a piece of lean meat for an excellent, light meal. I sometimes add cold brown rice for crunch (short grain). Servings: 4

Here’s what you need:

•1 cups organic microgreens  2 cups organic mesclun (field) greens

•1 cup sliced strawberry

•strawberry dressing (6 strawberries, 1 Tablespoon balsamic vinegar, 1 teaspoon agave nectar, 1 teaspoon olive oil, dash of salt and pepper – blended)

•1/4 cup chopped walnuts or crushed raw almonds

1.Toss the microgreens and greens with strawberries and dressing. Sprinkle with walnuts or crushed raw almonds. Add one of the proteins (2-3 ounces): salmon, free range grilled chicken, sesame tofu, 1/2 cup black beans, flank steak, buffalo, white fish, scallops, grilled shrimp

Nutritional Analysis: One serving equals: 124 calories, 6g fat, 8g carbohydrate, 3g fiber, and 2g protein.

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