I want to start off this blog with a few of my personal favorite nutrition quotes:
· “Our food should be our medicine and our medicine should be our food.” – Hippocrates
· “Those who think they have no time for healthy eating, will sooner or later have to find time for illness.” – Edward Stanley
· “Sugar is a type of bodily fuel, yes, but your body runs about as well on it as a car would.” –V.L. Allineare
· "The King who cannot rule his diet, will hardly rule his realm in peace and quiet." -Passage from the "Rule of Health of Salerno"
· “Processed foods not only extend the shelf life, but they extend the waistline as well.” -Karen Sessions
I’m sure you have likely gathered that today’s blog is about nutrition, so let’s just dive right in!
In the past couple of days there have been many new clients coming by the studio & joining our fitness family at Fitness Mastermind! We want to take a brief second to welcome all of you have just recently made the life-changing decision to get fit with our fitness family of Fitness Professionals as well as clients, you guys/gals truly are the foundation of Fitness Mastermind! For that, we not only applaud you but also thank you (Golf clap if you’re at the office!).
As most of you reading already know, one of the first things we address when joining our fitness family via Personal Training and/or Boot Camp-Nutrition! While meeting with those of you who have just recently began with Fitness Mastermind, and discussing your nutrition habits as well as needs, the suggestion of healthy & fit recipes has come up numerous times.
Once you’ve made the decision to begin a fitness journey & begin dabbling with healthier eating, where most people get stuck is trying to create easy recipes, variety in meals, and putting it all together. This is where normally a Certified Personal Trainer of whom is also a Certified Nutrition Specialist or even a Dietician (if you currently work with one), come into handy. However, for those of you going afoot on your own, or simply looking for a few new innovative ways to change up your current nutrition program, this post is for you!
Those of you who are currently subscribed to our newsletter, have likely seen the Fit-Recipe section previously. We will begin trying to post at the least a few new healthy/fit recipes each week, in order to further give you the necessary tools it takes to prevent boredom with your meals. Trust me, even as a Fitness Professional I recognize the fact of getting “worn-out” on the same meals every other day.
On a side note: We STRONGLY encourage you to “comment” with any additions, moderations, as well as questions concerning the recipes! Just because something looks & sounds good, doesn’t mean it tastes good! Let us know some of your favorites!
Also: We tried our best to summarize the recipes and content, so please excuse the length. We will start off with these three recipes, then stay tuned for more in the next few days!
· April 5th Recipes-Content:
o Simply Grilled Pork Tenderloin
o Apple Pecan Stuffing
o Moroccan Chicken Stew
Simply Grilled Pork Tenderloin
This recipe creates a healthy alternative to your lean meats, with a controversial “meat-topic.”Although pork isn’t a meat you should have on a daily basis, cooking creative varieties with pork every once in a while can provide numerous health benefits.
Health Benefits of Eating Pork:
Pork meat is very high in thiamin. This element is known effective in healthy functioning of the brain. Compared to other meat, pork is very low in salt. This is good news for those suffering from kidney ailments.
One of the health benefits of pork meat is that it has very high protein content. Pork is so rich in protein that 100 grams of it is equivalent to almost half of what you need every day. For those suffering from anemia, pork is your best source of iron. 100 grams of pork is around 15% of the protein you need each day. And the better news is that protein in pork is of the type that is easily absorbed by the body.
Pork is rich in vitamin B12, and this is what most of the general public including vegans in particular, often miss. 100 grams of pork is enough to cover about 70% of your daily needs.
Pork is also rich in zinc. In fact, the zinc in pork is better preferred by nutritionists because it is of the type that is easily absorbed by the body.
This recipe & ingredients will serve: 4
What You Will Need:
For the pork:
· 2 pork tenderloins, about 12 ounces each
· 1 tablespoon olive oil
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground black pepper
Cooking Instructions:
1. Using a sharp knife, remove and discard any whitish silver skin and visible fat from the tenderloins.
2. Pre-heat a grill or broiler to medium high.
3. Rub the tenderloins with olive oil and then season generously with salt and pepper.
4. Sear the pork on all sides on the grill or under the broiler.
5. Lower the heat to medium and cook for 8 to 12 minutes, until the pork is just cooked through.
6. Transfer the pork to a platter and let the meat rest for 2 to 3 minutes before slicing.
Serving Size: 3-4 slices
Number of Servings: 4
Calories | 235 kcals | Fiber | 0 g |
Fat | 9g | Protein | 26g |
Carbohydrates | 0 g | Sodium | 167mg |
Saturated Fat | 2 g |
Apple Pecan Stuffing
This recipe presents a unique way to approach stuffing, without the empty calories. Yummy baked apples, with a cinnamon twang. Works perfect as alternative for the main course OR a small side.
What You Will Need:
· 2 tablespoons canola oil
· 2 medium onions, finely chopped
· 4 stalks celery, finely chopped
· 4 tart apples (such as Granny Smith), cored and diced
· 4 sprigs fresh thyme, or 1 teaspoon dried
· 2 teaspoons chopped fresh sage
· 5 cups cubed whole wheat bread, preferably 2 or 3 days old
· 1 cup chopped, toasted pecans
· 1/2 cup chopped fresh parsley
· salt to taste
· freshly ground black pepper
· 1/2 cup low-sodium chicken broth
Cooking Instructions:
1. Heat the oil in a large nonstick skillet over medium heat. Add the onions and celery and cook until the vegetables are soft, about 10 minutes.
2. Add the apples, thyme and sage and continue cooking until the apples soften, but still hold their shape, about 5 more minutes.
3. Transfer the apple mixture to a large bowl. Stir in the bread, pecans and parsley. Add just enough chicken broth to moisten the stuffing and season to taste with salt and pepper.
4. (This can be made up to 2 days in advance and kept covered in the refrigerator.)
5. Preheat the oven to 350°F.
6. Bake the stuffing, covered with foil, for 30 minutes. Remove the foil and bake until the stuffing is golden brown on the edges, about 5 more minutes.
Serving Size:1/2 cup
Calories | 155 kcals | Fiber | 3g |
Fat | 10g | Protein | 3g |
Carbohydrates | 16g | Sodium | 131mg |
Saturated Fat | 1g |
Moroccan Chicken Stew
Servings: 6
Here's what you need...
· 2 teaspoons olive oil
· 12 boneless, skinless chicken thighs (about 1 1/2 pounds)
· salt to taste
· freshly ground black pepper
· 1 cup chopped onion
· 3 cloves garlic, minced
· 1 1/2 teaspoons curry powder
· 1 1/2 teaspoons ground cumin
· 1 teaspoon ground cinnamon
· 1 medium butternut squash, peeled, seeded and cubed
· 2 medium russet potatoes, peeled and cubed
· 2 medium turnips, peeled and cubed
· 1 cup low-sodium chicken broth
· 2 cups canned chopped tomatoes with their juices
· 2 tablespoons chopped fresh cilantro leaves
Cooking Instructions:
1. In a large soup pot or Dutch oven, heat 1 teaspoon of oil over medium-high heat. Season the chicken with salt and pepper. Brown the chicken on both sides, about 4 minutes per side, and transfer to a platter.
2. Turn the heat to medium and heat the remaining oil in the same pot. Add the onion and cook for 5 minutes. Add the garlic and cook for 1 more minute. Add the curry powder, cumin and cinnamon, and cook, stirring frequently for 1 minute.
3. Add the chicken, squash, potatoes, turnips, chicken broth and tomatoes and simmer until the chicken is tender, about 25 minutes. Season with salt and pepper and sprinkle with cilantro. Serve in warm soup bowls.
Serving Size: 1 bowl
Nutritional Analysis: 6 servings total
Calories | 288 kcals | Fiber | 4g |
Fat | 11g | Protein | 26g |
Carbohydrates | 26g | Sodium | 267mg |
Well there’s three great fit & healthy recipes to get you started in providing some variety and tastiness in your meal planning! We will continue to try & post more semi-frequently to give you all some more things to test out, and inevitably keep eating healthy/fit fun, interesting, and downright tasty!
Just like I said above, We STRONGLY encourage you to “comment” with any additions, moderations, as well as questions concerning the recipes! Just because something looks & sounds good, doesn’t mean it tastes good! Let us know some of your favorites! We will add your recipes posted/commented to our list via the Fit In The Rock Blog as well (upon your approval of course).
And as always, don’t hesitate to contact us at Fitness Mastermind for Professional assistance in determining your exact nutritional needs, as well as how to provide tasty variety in your meal planning while ensuring adequate caloric requirements are being met! You don’t have to eat tuna and dry chicken on a daily basis to eat fit & tighten up those abs, ask us how.
Until Next Time!
Keep it fit,
Fitness Mastermind, LLC
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