Clean Eating 101

What food should you consider clean? I’ll give you a hint: not foods that come packaged and processed. 

The healthiest, cleanest foods are ones that are fresh and minimally handled…as nature intended. Sprouted grains, whole fruits, vegetables, greens, nuts, seeds, eggs, fish and 90% or higher lean meats. Stick with this list of natural foods and you’ll be eating very clean. 

  • Fresh & Whole Fruits
  • Fresh & Whole Vegetables
  • Leafy Greens
  • Colorful Vegetables
  • 90% or Higher Grade of Meats
  • Fish
  • Eggs
  • Plain Nuts
  • Plain Seeds
  • Beans
  • Lentils
  • Sprouted Grains

Eat on occasion, or even completely steer clear of any food that has been manufactured, processed and packaged. These are usually not clean and will lead to pounds gained.

 

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GymKitchen: Turkey Soup 101 Recipe

Make this wholesome, quick meal at home tonight. It’s high in fiber, packed with protein, nutritional carbs and tastes quite comforting and delicious. Enjoy the leftovers as a quick lunch or as tomorrow’s dinner.

Servings: 8

Here’s what you need…

Turkey Soup 101

Turkey Soup 101

  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 bunch of carrots, chopped
  • 2 onions, chopped
  • 1 bunch of celery
  • 1 fennel bulb
  • 1.3 lbs lean ground turkey (93% or better)
  • 4 cups low sodium veggie broth
  • 6 whole tomatoes or substitute with 1 (14.5oz) can no salt added stewed tomatoes
  • 2 ears of corn, kernels sliced off cobb or substitute with 1.5 cup frozen corn (freezer section)
  • 3 Tablespoons tomato paste
  • 2 teaspoons dried basil
  • Dash of freshly ground pepper & your favorite no salt seasoning
  1. In a large skillet heat the olive oil under low-medium heat. Add garlic. Add chopped carrots, cover for 5 minutes. Add onions, celery and fennel. Sauté until soft.
  2. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often.
  3. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 45 minutes. Add extra water as desired. Happy #GymKitchen eating!

*Approx. Nutritional Analysis: One serving equals: 264 calories, 6g fat, 480mg sodium, 28g carbohydrate, 10g fiber, and 21g protein.

*Your specific brands used will alter the nutritional analysis slightly.

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Southwest Chicken Recipe

Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein, fat, fiber. It’s meals like this that will melt off body fat and improve your health and fitness. Enjoy! Servings: 6

Here’s what you need…

Southwest Chicken

Southwest Chicken

  • 1.5 lbs  chicken breast
  • Dash of black pepper
  • 1 Tablespoon coconut oil
  • 1 small yellow onion, chopped
  • 1 tomato, seeded and diced
  • 2 Tablespoon chili in adobo sauce
  • 1 Tablespoon chili powder
  • 1 Tablespoon balsamic vinegar
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground cinnamon
  1. Southwest Chicken Recipe nutrition facts Oh Fitness LLCRinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt & pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.
  2. Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.
  3. Coat the chicken with half of the sauce and marinate for 30 minutes & up to 24hrs. Preheat the oven to 350 degrees F.
  4. Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce & some leafy greens on the side, steamed of sauteed in olive oil. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 207 calories, 4g fat, 436mg sodium, 10g carbohydrate, 4g fiber, and 29g protein.

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Can Fruit Sabotages Results?

YES

Most of us know fruit is healthy – but while fresh fruit does contain essential vitamins, antioxidants, minerals and fiber, the market place has been flooded with “fruit products” that are sabotaging your fat loss results.

Is any product with the word “fruit” in the name a valid way to meet your fruit quota? No. Here’s the truth:

Problem Fruit #1: Fake Juice

Fresh fruit juice can be wonderful. It has great flavor, great color, and good amounts of important vitamins, antioxidants and minerals. At least it does when it is actually fruit juice. Unfortunately, many drinks labeled as fruit juice, contain a very LOW amount of actual fruit juice. For these hardly-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice and leaving you primed and ready to fill your fat cells. Furthermore, there is little to no fiber in fruit juice making it easier for the sugar to go straight to your gut!

Keep fruit juice indulgences to a minimum (a free/cheat day drink), as even the fruit-only kind is loaded with simple sugars.

Problem Fruit #2: The Fruit Smoothie
Now, now, don’t get all up in arms. Smoothies have long been considered a healthy treat, but this is often a misconception. It’s not that all fruit smoothies are unhealthy. In fact, a smoothie can give you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, it’s very easy to add more sugar than is found in many desserts, losing all the healthy benefits and putting you at risk for fat storage. Check out the nutrition facts of your favorite smoothie shop…you might be shocked.

To keep your smoothie lean and healthy, don’t add ice cream, frozen yogurt or juice, processed sweeteners, or other items that are high in sugar and filled with empty calories. Keep your smoothie super lean, use nothing but whole fruit, ice, Greek plain yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.

Problem Fruit #3: Fruit-Filled Desserts
Lots of desserts are based around fruit. Cheesecake, pie, and upside down cake just to name a few. Though most of these desserts are unhealthy, there are a few healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are usually lower in sugar and calories than most desserts. And if you just have to have your cake and eat it too, a light angel food will be better for your fitness goal.

Problem Fruit #4: Fruit-Flavored Cereals
Hopefully eating bowl after bowl of fruity cereals that leave your milk pink and orange is only a problem for your kids (hope NOT…break the cycle). But if you’re still hooked on cereals that claim to have some semblance of fruit, while being filled with added sugars and calories, it’s time for a change. Yes, these cereals may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors (ha ha). Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, whole grain cereal. P.S…don’t get tricked by everything Kashi either!

Stick with the Real Deal. The best way to avoid unhealthy fruit flavored products is to only eat raw, whole fruits and avoid packaged fruit as much as possible. This will keep you on track with your fitness and fat loss goal.

Don’t forget that true fitness success comes from a combination of a consistent, challenging exercise routine coupled with a diet of wholesome, unprocessed foods. YOU MUST LEARN YOUR WAY AROUND THE KITCHEN, or you’re going to be in for a long hard bumpy ride!

GymKitchen: Breakfast Cookies Recipe

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the natural sweetness comes from banana and applesauce. Adding a large scoop of vanilla protein powder to the dough, increases the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 10 (2 cookies each)

Here’s what you need…

Breakfast Cookies

Breakfast Cookies

  • 300g ripe bananas, mashed (about 2.5 bananas)
  • 1/2 cup unsweetened applesauce
  • 2 Tablespoons coconut oil
  • 1/3 cup raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 1/3 cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1 Scoop of vanilla protein powder
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup sliced almonds
  • 1/4 cup ground flaxseed
  • *(Optional) 1/4 cup unsweetened, dried berries
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, ground flaxseed and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and optional dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the 20 small dough balls 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: Each 2 cookie serving equals: 128 calories, 7g fat, 187mg sodium, 15g carbohydrate, 4g fiber, and 4g protein, 8g sugar.

Breakfast Cookies Nutrition Analysis

Breakfast Cookies Nutrition Analysis

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GymKitchen: Low Carb Pumpkin Muffins Recipe

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. You could use sweet potato if you don’t like pumpkin. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12

Here’s what you need…

Low Carb Pumpkin Muffins

Low Carb Pumpkin Muffins

  • 1/2 cup coconut flour (in the health food or baking section of stores)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

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GymKitchen: Turkey Apple Nut Butter Wrap Recipe

Here’s a quick, tasty snack that’s big on protein and fiber and low on carbs and sugar. Take a few of these delicious turkey wraps to work with you, and enjoy as a power snack – rather than turning to the vending machine. This recipe is saved in MyFitnessPal now!!! Enjoy! Servings: 3

Turkey Apple Nut Butter Wraps

Turkey Apple Nut Butter Wraps

Here’s what you need…

  • 3 low sodium turkey slices
  • 1 small apple
  • 2 Tablespoons nut butter butter
  • 1 Tablespoon raisins
  1. Assemble the turkey slices with a smear of nut butter, a few apple slices and a sprinkle of raisins. Roll up and happy #GymKitchen eating!

Nutritional Analysis: One wrap serving equals: 136 calories, 10g carbohydrate, 6g fat, 11g protein, 2g fiber, 150mg sodium

Nutrition Analysis: 1 wrap

Nutrition Analysis: 1 wrap

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How To Stop Craving The Wrong Foods

How To Stop Craving The Wrong Foods

You wake up each morning with every intention of eating “healthy”.

You’ll skip the drive thru line on your way to work. You’ll take the high road & refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon. And you won’t even think about having a sinful dessert after dinner.

But then your cravings win.

Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your mate surprises you with a bowl of your favorite ice cream.

You tell yourself that tomorrow will be different.

Tomorrow you won’t give in to food cravings.

But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.

Why Do Food Cravings Always Win?

Let’s face it, we live in a world where food temptations are everywhere…which lead to cravings, which lead to you eating things that you shouldn’t. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.

Stores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren’t enough, the people in your daily life are another, constant source of food temptation.

To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit not easily broken.

New Technique to End Food Cravings
Food cravings don’t need to have the upper hand on you anymore. Here’s how you can fight back using your most powerful asset: your brain.

Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.

Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time.

You feel wonderful about the river because it’s making you feel happy.

Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.

Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps:

Step One: Create a STRONG Negative Association with Unhealthy Food
You may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.

Take the wrong food off that pedestal by listing off everything negative about them…

  • These foods make you unhealthy.
  • These foods cause weight gain.
  • These foods drain your energy.
  • These foods kill your confidence.
  • These foods lessen your quality of life.
  • These foods damage your love life.

Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place. If a craving is really strong, COMPROMISE. Pick 1 day a week to have the food you crave. You can call it a “free”/”cheat” day. You may find that you will no longer want it when your free/”cheat” day comes. If so great. If not, 1 cheat won’t kill you considering you ate healthy & worked out the rest of the week.

Step Two: Create a STRONG Positive Association with wholesome foods
Now that your mental food pedestal has been cleared, put truly nutrient dense food items on it. Juicy fresh fruit, crispy vegetables, nuts and savory lean meats are the place to start.

List off the things that you love about healthy food…

  • These foods make you healthy.
  • These foods promote fat loss.
  • These foods boost your energy.
  • These foods build your confidence.
  • These foods improve your quality of life.
  • These foods enhance your love life.

I encourage you to immerse yourself into the world of healthy, wholesome, nutrient dense foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.

Use the technique above consistently and you will soon find that healthy, wholesome foods are what you want most.

And craving the wrong foods will be a thing of your past.

Gymkitchen: Chicken Spinach Salad

Here’s a quick and flavorful salad that makes a wonderful fitness meal. It’s filled with fiber, protein and satisfying flavor. Use the dressing recipe below whenever salad is on the menu for dinner. You could use your favorite low sodium store dressing too. Servings: 4

Here’s what you need…

Chicken Spinach Salad

Chicken Spinach Salad

  • 1lb shredded roasted chicken breast or turkey
  • 1 apple, chopped
  • 2 celery stalks, chopped
  • 1/4 cup fresh mint leaves, finely chopped
  • 1 cup, red grapes, halved
  • 4 cups baby spinach or other leafy greens

Salad Dressing:

  • 1/4 cup olive oil
  • 1/4 cup fresh squeezed orange juice
  • 1 Tablespoon orange zest
  • Stevia/Splenda to taste
  • 1 Tablespoon Dijon mustard
  • Salt and pepper to taste *optional
  1. In a small bowl whisk the olive oil, orange juice, orange zest, stevia, Dijon, salt and pepper*.
  2. In a medium bowl combine the turkey, apple, celery, mint and grapes. Toss with the dressing.
  3. Prepare each plate with a pile of spinach. Top with equal portions of the turkey salad mixture.

Nutritional Analysis (Salad ONLY): One serving equals: Calories: 162  Carbohydrates: 13 g Fat: 2g Protein: 28g Sodium: 267 mg Fiber: 4 g

Chicken Spinach Salad Recipe nutrition Oh Fitness LLC

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GymKitchen: Honey Grilled Chicken Recipe

Flat abs are made in the kitchen, just as much as in the gym. In order to flatten your stomach, enjoy lean meals like this Honey Grilled Chicken. Lean, high protein chicken breast is best paired with a steamed veggie side for phenomenal results. This recipe is saved in MyFitnessPal.com. Just search Honey Grilled Chicken by Oh! Fitness. Servings: 6

Here’s what you need…

Honey Grilled Chicken

Honey Grilled Chicken

  • 3 Tablespoons honey
  • 1 Tablespoon Splenda/Stevia
  • 3 Tablespoons spicy mustard
  • 1 teaspoon grated lemon peel
  • 3 Tablespoons olive oil
  • 1/2 teaspoon minced garlic
  • 4 boneless, skinless chicken breasts (24oz total)
  1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
  2. Combine honey, sweetener, mustard, lemon peel, olive oil and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
  3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals:  319 calories, 14g carbohydrate, 11g fat, 28g protein, 413mg sodium, 0g fiber.

Honey Grilled Chicken Nutrition

Honey Grilled Chicken Nutrition

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