 Recipe by Sydney Richards, LD, RDN
Prep Time: 10 minutes Cook Time: 20 minutes Ready in: 30 minutes Makes: 4 servings Ingredients · 2 Tablespoons olive oil · 2 Tablespoons minced garlic · 2 bell peppers · 1 yellow onion · ½ pint mushrooms · 3 whole carrots · 15 ounce can (no salt added) diced tomatoes · 15 ounce can tomato sauce (Note: Look for products with around 200 mg sodium or less) · 1.5 cups dry pasta (preferably whole wheat) (Note: This should make about 2 cups of cooked pasta) · 2-3 teaspoons roasted red pepper flakes (optional) · 1-2 Tablespoons chopped basil (optional) · 1 lb shrimp · 1 Tablespoon olive oil · Pepper to taste (optional) · Sprinkle of parmesan cheese (optional) Directions 1. Put on a pot of water to boil for the pasta. When the water is boiling, add pasta and cook according to the instructions on the box. 2. In the meantime, wash and chop the bell peppers, onions, mushrooms, and carrots. Mince garlic (Note: Buy pre-minced garlic to save time in the kitchen). 3. Add olive oil and garlic to a large stew pot over medium heat. Add bell peppers, onion, mushrooms, and carrots. Sauté for 3-5 minutes. Add diced tomatoes and tomato sauce. Add roasted red pepper flakes and basil if desired. Cover pot and bring sauce to a boil. Then reduce heat to low and simmer for 15 minutes. 4. While the sauce simmers, peel shrimp and pat dry with a paper towel. Add olive oil to a medium pan over medium heat. Add shrimp and cook for 5-7 minutes until the shrimp are white in the middle (Note: try not to overcook! The best way to test the doneness is to cut the shrimp in half with a fork and knife and look at the middle under a light). 5. Combine pasta, sauce, and shrimp. Season with a sprinkle of black pepper and parmesan cheese if desired. Enjoy!
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 Recipe modified from MyRecipes.com
Prep Time: 10 minutes Cook Time: 10 minutes Ready in: 20 minutes Makes: 4 servings Ingredients · 2 tablespoons olive oil · 2 tablespoons white wine vinegar · 1/4 teaspoon kosher salt · 1/4 teaspoon black pepper · 4 cups romaine lettuce, chopped · 1 1/2 cups shredded skinless, boneless rotisserie chicken breast · 3/4 cup fresh mozzarella cheese · 1/2 cup fresh basil leaves, torn · 1 pint cherry tomatoes, quartered · 4 (2.8 oz.) multigrain flatbreads · 1 large garlic clove, halved Directions 1. Combine first 4 ingredients in a large bowl, stirring with a whisk. 2. Add lettuce, chicken, mozzarella cheese, basil leaves, and tomatoes, tossing to coat. 3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Working with 1 flatbread at a time, cook bread 1 minute on each side or until toasted. Rub 1 side of each flatbread with cut sides of garlic. 4. Arrange 1 1/2 cups chicken mixture in the center of each flatbread; roll up.  Recipe by Sydney Richards, LD, RDN
Prep Time: 2 minutes Cook Time: 5 minutes Ready in: 7 minutes Makes: 1 serving Ingredients · 1/3 cup rolled oats · 1/3 cup low fat milk (dairy or nondairy) or water · 2/3 cup water · 2 tsp chia seeds · Dash of cinnamon (optional) · Dash of vanilla extract (optional) · ½ banana, sliced very thin Directions 1. Combine oats, milk, water, chia seeds, cinnamon, and vanilla extract in a sauce pan over medium heat. 2. Bring mixture to a rolling boil and add the banana slices. 3. Stir vigorously until the banana has “melted” into a smooth consistency. 4. Top with natural Peanut Butter.  Recipe modified from SkinnyTaste.com
Prep Time: 15 minutes Cook Time: 15 minutes Ready in: 30 minutes Makes: 4 servings Ingredients · 1 ½ pounds skinless chicken breasts, cut into 1-inch cubes · ½ cup reduced-sodium chicken broth · 2 Tablespoons reduced-sodium soy sauce or Tamari · 2 teaspoons cornstarch · 2 Tablespoons water · 1 1/3 Tablespoon sesame or canola oil · 1 bunch asparagus, ends trimmed, cut into 2-inch pieces · 1 cup mushrooms, sliced · 6 cloves garlic, chopped · 1 Tablespoon fresh ginger, grated · 3 Tablespoons fresh lemon juice · Fresh black pepper, to taste Directions 1. In a bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine. 2. Heat a large non-stick pan over medium-high heat. When hot add 2 teaspoons oil and add the asparagus and mushrooms. Cook until the mushrooms are soft and the asparagus is tender-crisp. Add the garlic and ginger and cook until golden, about 1 minute. Set aside. 3. Increase the heat to high, then add 2 teaspoons of oil and the chicken and sauté until cooked through. Set aside 4. Add the soy sauce mixture to the pan; bring to a boil and cook about 1 ½ minutes. Add lemon juice and cornstarch mixture and stir well. When it simmers, return the chicken and asparagus to the pan and mix well. 5. Remove from heat and serve. 6. Serve with brown rice, soba noodles, or brown rice noodles.  Recipe modified from MarthaStewart.com
Prep Time: 15 minutes Cook Time: 0 minutes Ready in: 15 minutes Makes: 2 servings Ingredients: · 1 ripe avocado · Zest and juice of 1 lemon · 1 teaspoon olive oil · 6 oz solid albacore tuna, packed in water · 1 Tablespoon sunflower seeds · Pepper to taste · Fresh basil leaves, chopped Directions: 1. Halve avocado lengthwise and remove the pit. Scoop out 2 Tablespoons avocado flesh from each half and leave the shells with the remaining flesh intact. 2. Mash the 4 Tablespoons avocado with lemon juice and olive oil until smooth. 3. Toss tuna, sunflower seeds, lemon zest, and pepper to taste. Fill halves with tuna mixture, and garnish with basil, if desired.  Recipe by Sydney Richards, LD, RDN
Prep Time: 6 minutes Cook Time: 0 minutes Ready in: 6 minutes Makes: 1 serving Ingredients · 1/2 cup mixed berries (strawberries, raspberries, blueberries, or blackberries) · 1/2 ripe banana · 1-2 handfuls of spinach · 1/2 cup low fat, plain Greek yogurt · 2 Tablespoons rolled oats · 2 teaspoons chia seeds · Liquid (milk, water) Directions 1. Add all ingredients to the blender. 2. Blend and add liquid to achieve desired consistency.  Recipe via ThePinnapleCake.com
Prep Time: 20 minutes Cook Time: 10 minutes Ready in: 30 minutes Makes: 4 servings Ingredients · 3 large white fish fillets (ex. Tilapia) · 1 teaspoon paprika · 1 teaspoon cumin · 1 teaspoon garlic powder · ½ teaspoon onion powder · ½ teaspoon oregano · ½ teaspoon chili powder · ½ teaspoon chili flakes · ½ teaspoon pepper · 1 mango, cubed · 1 medium tomato, diced · ½ red onion, diced · Juice from ½ lime · Handful of cilantro, chopped · Tortillas · Fresh Express 3 Color Deli Cole Slaw (This is NOT prepared cole slaw – it is just raw green cabbage, red cabbage, and carrots) Directions: 1. Mix together herbs and spices. Sprinkle mixture on both sides of fish fillets and rub in. Set aside for 20 minutes. 2. In a small bowl, mix together mango, tomato, red onion, lime juice, and cilantro. 3. Heat canola oil in a large, non-stick skillet over medium heat. Cook the fish for 3-5 minutes on each side, or until fully cooked. 4. Serve fish in a tortilla and top with mango salsa and Cole slaw.  Recipe by Sydney Richards, LD, RDN
Prep Time: 15 minutes Cook Time: 45 minutes Ready in: 60 minutes Makes: 2 servings Ingredients · ½ pound chicken breasts (boneless, skinless) · 1 cup quinoa · 1 cup raw sweet potatoes, diced · Olive oil for cooking · 1 bunch of curly kale · 2 Tablespoons of tahini · 2 Tablespoons of fresh squeezed lemon juice · 2 or more Tablespoons of minced garlic · 2 Tablespoons of soy sauce or Tamari · 2 Tablespoons red wine vinegar · 2 or more Tablespoons of filtered water Directions 1. Rinse the quinoa and cook according to the instructions. When finished, allow to cool and set aside in a bowl. 2. Pre-heat the oven to 375 degrees F. Wash and dice sweet potatoes into small cubes. Toss in olive oil and spread on a baking sheet covered in parchment paper. Season chicken breasts with pepper. Wrap each individually in aluminum foil. Put the chicken and sweet potatoes in the oven together. Bake both for 30-45 or until the chicken is cooked through and the sweet potatoes are soft. 3. While the quinoa is cooking and the chicken and sweet potatoes are baking, wash the kale and remove the stems. Tear kale into bite sized pieces and set aside in a separate bowl. 4. In a blender, mix the tahini, lemon juice, soy sauce, vinegar, and water. Blend until the consistency is that of a dressing. Add water by the Tablespoon if you need to alter the consistency. 5. Add dressing to kale and “massage” it until the fibers break down and it becomes soft. 6. When the chicken is finished, chop into bite-sized pieces. Add the chicken, sweet potatoes, and quinoa to the bowl with the kale. Toss ingredients and serve.  Recipe by Sydney Richards, LD, RDN
Prep Time: 5 minutes Cook Time: 3 minutes Ready in: 8 minutes Makes: 1 serving Ingredients: · Non stick cooking spray · 1 egg · 1 slice 100% whole wheat or sprouted grain bread · English muffin, or bagel · ½ avocado, mashed · Black pepper for garnish (optional) · Crushed red pepper flakes for garnish (optional) Directions: 1. Cook egg as desired (over easy, scrambled, or poached). 2. Toast bread until crisp on both sides. 3. Spread mashed avocado on toast. 4. Top with egg. 5. Sprinkle with black pepper and/or crushed red pepper flakes. 6. Serve with a side of fruit.  By: Rick Logan, Certified Personal Trainer, NASM
High Intensity Interval Training – Repeated bouts of high intensity effort followed by varied recovery times The following examples can be adapted to match your fitness level which is what makes HIIT a fantastic option. All of the following examples require rest time in order to truly be HIIT. Some formats do not designate the amount of rest time and must be taken when needed. AMRAP – As many rounds as possible. Generally sets a time cap Ex. 5 burpees, 10 rows, 15 squats. AMRAP in 5 min. Working as hard as you can for 5 minutes taking rest only when you need it. EMOTM – Every minute on the minute. Sets a tough but obtainable goal for an exercise or exercises that can be done every minute. Any remaining time in the minute is used as rest. Ex. 5 burpees, 10 rows, 15 squats. EMOTM for 10 minutes, the goal is to complete a round within a minute before time is up, as well as lasting all 10 minutes! REPS – (21/15/9) – Picking rep ranges for exercises and completing at your pace while pushing yourself. Ex. Push ups, rows, lunges. I would complete 21 reps of each of these 3, then 15 reps, then 9. TIME INTERVALS – Picking a time frame to work as hard as you can with designated rest. Ex. (40/20) Working for 40 seconds as hard as you can with 20 seconds rest before you complete again. Generally you use several exercises (3-5) and set a number of rounds you would like to complete. For an advanced option you can also set a rep goal for each exercise within that time frame. ROUNDS – Picking an exercise or serious of exercises and completing a designated amount of rounds. Ex. 200 m row, 20 box jumps, 10 swings for 5 rounds TABATA – strict time base format, 20 seconds of any exercise followed by 10 seconds rest, this last for 4 minutes (8 work rounds, 8 rest rounds) Ex. Mountain climbers, 20 on/10 off for 8 rounds. You could also choose more than one exercise and alternate as well as doing more than 4 minutes. Benefits of HIIT Training: HIIT tends to burn more calories than traditional workouts because you continue to burn calories after the workout. This is called EPOC, or Excessive Post-exercise Oxygen Consumption. This is a period after a workout that your body continues to burn calories to restore your body to normal levels. Because of the intense and taxing nature of HIIT this calorie burn can be anywhere from 6-15% more calories than what you burned during the workout. Using the EPOC principle means workout duration doesn’t have to be as long in order to achieve the same results as other workout mediums, making it extremely effieient. According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training. This means training for endurance such as distance running can be helped not just with long durations of exercise, but more so from HIIT.
HIIT Mixed With Your Workout: Because HIIT can be utilized using virtually any type of medium it is fairly easy to incorporate into your existing routine Spin, Rowing, Treadmills, Body weight, Jump rope, Arc Trainers, Stair Steppers, Running, and many more can be used to create a HIIT routine For those who enjoy building muscle or doing isolation training HIIT can be incorporated in a low impact high cardio format to burn calories without overtraining certain muscle groups you have recently worked on For more information refer to the ACSM guide on HIIT Training! |
AuthorsFX Well Elite Personal Trainers, Dietitians, and Wellness Industry Professionals Archives
December 2018
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