What is processed food?

Understanding what processed food looks like is the first step to avoiding it. If you can’t pronounce items on the ingredients list, anything was added to the food for flavor or preservative purpose or a vitamin boost, or if something was removed to make a food “refined,” it’s processed.

If it doesn’t grow from a tree, sprout up from the ground, swim or walk on all fours, it’s processed.

If you’d rather try a healthy eating auto-pilot route, check out the “Fooducate” app. With this app, you can scan most food packaging barcodes, in any store, and the app will tell you if the food is healthy enough to eat or not. It does have a few glitches, but it’s a good app overall. It’s definitely better than just grabbing an item you know nothing about.

Eat This, Not That Fat Loss Tips

Fat loss techniques are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are my 7 most effective Fat Loss Tips…

Fat Loss Tip #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple tip will save you hundreds of calories per meal. You don’t have to go cold turkey if you don’t want to. Going half & half is a hack too (i.e. 50% rice, 50% shredded cauliflower tossed together). Use a food veggie chopper or food processor to get it done quickly. You can even add your favorite spices and flavor additions as you do with traditional rice.

Fat Loss Tip #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

Fat Loss Tip #3: Lettuce Wrapped/Mushroom Topped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate at least one hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger. Portobello mushroom tops are fantastic for burger buns too.

Fat Loss Tip #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace 25% – 50% of the pancake mix with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Tip #5: Coconut Oil/Olive Oil
Replace the vegetable oil in your kitchen with olive oil & coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. These oils can be used in virtually any recipe both stove top and baking.

Fat Loss Tip #6: Artificial Sweeteners
Throw the high and empty calorie, refined sugars out of your kitchen and replace them with artificial sweeteners. Yes! I said it! OMG! By getting your sweet fix from an artificial sweetener, you’ll skip the belly fat that the empty calorie sweeteners create. While it’s true, artificial sweeteners are fake, and have been said by some to possibly cause disease, science has shown that consuming too many refined sugars absolutely pose a bigger health risk. Are you going with a refuted possibility or absolutely? Just be informed!

Fat Loss Hack #7: Water
Replace high calorie beverages with crystal clear water. Don’t worry. Fruit & herb infused or sparkling water is fine too. This simple trick could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.

Start using these Fat Loss Tips today and enjoy a leaner, more fit physique. Let me know when your jeans start to feel loose around the waist!

A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fitness goal. Anything worth having is worth working for. Get to it!

Vitamin D Power

What ever happened to those milk advertisements with star athletes &  celebrities sporting milk mustaches?  The all powerful vitamin D definitely does a body good! Let us count the ways:

  1. Bone Health (of course)
  2. Immune Health
  3. Muscle Health

Did you know that many folks have lower vitamin D concentrations in the winter? Lower sun exposure & a bad diet have a lot to do with that, but there could be other reasons as well. The important thing is to make sure you’re protected with the power of vitamin D. Check with your doctor to find out if you are deficient in vitamin D or any other essential vitamin for that matter BEFORE supplementing on your own. This is very important, because fat soluble vitamins like vitamin D will hang around in your body for quite a bit of time, potentially leading to an overdose if you take too much.

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L-Glutathione Supplement

Maybe you’ve seen L-Glutathione at GNC.  Did you wonder what the heck L-Glutathione is? In a nutshell, it’s an antioxidant supplement. It’s supposed to help clean the garbage out of your body created by stress, bad foods, pollution….

So what else is L-Glutathione? It’s also a type of protein. It’s found in plants (i.e. lots of veggies)….garlic, onions, cabbage, kale, broccoli, collards. Our bodies also make L-Glutathione on it’s own. That means, it’s not an essential amino acid (i.e. protein). If you really want to know, it makes it from  L-cysteine, L-glutamic acid, and glycine

So, you’ve got two options:

1) Hit up the grocery store & eat your veggies like mom always told you to!

2) Hit up GNC or Amazon.com. Buy the supplement L-Glutathione and hope it works as well as mother nature.

l glutathione oh fitness llc

GymKitchen: Simple Turkey Loaf Recipe

Here’s a simple dinner recipe that is filled with muscle-building protein and fantastic flavor. Serve with a side of cauliflower rice, cabbage, or a nice big green salad, to increase the fiber content. Leftovers taste even better the next day, so feel free to pack it for a healthy lunch! This recipe can be found in the food search at MyFitnessPal.com . Just type in the recipe name “Simple Turkey Loaf”.

 

Simple Turkey Loaf
Print Recipe
Simple turkey meatloaf
Servings
6 servings
Cook Time
90 minutes
Servings
6 servings
Cook Time
90 minutes
Simple Turkey Loaf
Print Recipe
Simple turkey meatloaf
Servings
6 servings
Cook Time
90 minutes
Servings
6 servings
Cook Time
90 minutes
Ingredients
Servings: servings
Instructions
  1. Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil. Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly. Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf. Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.
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GymKitchen: Pecan Raisin Oatmeal

Here’s a heart healthy breakfast for champions! This recipe is saved in the food search at www.MyFitnesspal.com You can always leave out the raisins if you are cutting carbs. Check out the nutrition label.


Pecan Raisin Oatmeal
Print Recipe
A heart healthy classic breakfast packed with protein
Servings Prep Time
1 serving 1 minute
Cook Time
3 minute
Servings Prep Time
1 serving 1 minute
Cook Time
3 minute
Pecan Raisin Oatmeal
Print Recipe
A heart healthy classic breakfast packed with protein
Servings Prep Time
1 serving 1 minute
Cook Time
3 minute
Servings Prep Time
1 serving 1 minute
Cook Time
3 minute
Ingredients
Servings: serving
Instructions
  1. Literally drop all ingredients into the bowl you'll be eating out of, and mix well. Microwave for 1 minute, then stir. Microwave for another minute, checking to ensure no overflow. Stir again. Continue this as each minute passes or until done (usually 3 minutes for most microwaves).
Recipe Notes

Oh Fitness LLC recipe Pecan Raisin nutrition label

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GymKitchen: P28 Italian Sausage Pizza (3 minutes!)

Want to learn how to make a low carb pizza in three (3) minutes??? The P28 wrap is the low carb secret! I’ve only seen them at Wegman’s or online. This meal is already saved in the MyFitnessPal.com food search for you. Just type the recipe name in “P28 Italian Sausage Pizza”. Watch & learn baby!


GymKitchen: P28 Italian Pizza (3 minutes!)
Print Recipe
3 minute Italian sausage pizza!
Servings Prep Time
2 servings 1 minute
Cook Time
2 minutes
Servings Prep Time
2 servings 1 minute
Cook Time
2 minutes
GymKitchen: P28 Italian Pizza (3 minutes!)
Print Recipe
3 minute Italian sausage pizza!
Servings Prep Time
2 servings 1 minute
Cook Time
2 minutes
Servings Prep Time
2 servings 1 minute
Cook Time
2 minutes
Ingredients
Servings: servings
Instructions
  1. Broil bottom side (bubbly side) of sheet for about 60 seconds.
  2. Top the pizza with cheese, then sausage. Broil again for about 60 seconds.
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Homemade Low Sodium Turkey Italian Sausage

Italian sausage taste great, but it’s high in saturated fat & high in sodium. Store bought Italian sausage taste great too, but it’s still high in sodium despite being low saturated fat. SO…here’s how to make your own without adding salt…AND it tastes good! This recipe can be found in the MyFitnessPal.com search by typing in “Homemade Low Sodium Turkey Italian Sausage” in the search box.

 

Homemade Low Sodium Turkey Italian Sausage
Print Recipe
low sodium homemade turkey Italian sausage
Servings
6 servings
Cook Time
30 minutes
Servings
6 servings
Cook Time
30 minutes
Homemade Low Sodium Turkey Italian Sausage
Print Recipe
low sodium homemade turkey Italian sausage
Servings
6 servings
Cook Time
30 minutes
Servings
6 servings
Cook Time
30 minutes
Ingredients
Servings: servings
Instructions
  1. Heat a medium sized skillet over medium heat. Add meat & all dry ingredients, mixing & stirring well. Cook on medium heat approx. 15 minutes or until browned. Add crushed tomatoes & cook on low to medium heat until reduced for about 15 minutes. Remove from heat, and use in you favorite Italian dish or package up & store for later. It freezes well!
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PF Chang’s Chicken Lettuce Wraps Copycat

If you’ve ever been to PF Chang’s, you’ve probably had their chicken lettuce wraps. When you’re at home, you can use a variety of meats (i.e. minced chicken breast, ground chicken, ground turkey). I like to use ground turkey, because it’s faster than trying to mince chicken breast & cheaper! This recipe serves 4 people: 239 calories, 9g carbohydrates, 13g fat, 22g protein, 377mg sodium, 5g sugar. It’s already saved in MyFitnessPal for you. Happy #gymkitchen eating!

Quick Grocery Shopping Listground turkey lettuce wraps

1lb Ground Turkey

Romaine Hearts (large family sized bag…about 1 heart per serving)
Sesame Oil, small bottle
Shredded Carrots, small bag OR 1 can Water Chestnuts (optional)
Coconut Aminos, small bottle OR Soy Sauce, low sodium
Hoisin Sauce, small bottle
Garlic Powder, small container
Ground Ginger, small container

p.s. There’s an easy dipping sauce you can make with a tablespoon of coconut aminos,  a dash of sriracha & Splenda/Stevia to taste.

PF Chang’s Chicken Lettuce Wraps Copycat

Ingredients

  • 1 pound Ground Turkey
  • 4 Romaine Hearts
  • 4 teaspoons Sesame Oil, small bottle
  • 1 cup Shredded Carrots, small bag OR 1 can Water Chestnuts (optional)
  • 4 teaspoons Raw Coconut Aminos, small bottle OR Soy Sauce, low sodium
  • 4 tablespoons Hoisin Sauce, small bottle
  • 1 teaspoon Garlic Powder, small container
  • 1 teaspoon Ground Ginger, small container

Instructions

  1. Rinse lettuce leaves & set aside to dry. Try not to tear them.
  2. Heat a large pan over medium heat.
  3. Add all ingredients, EXCEPT carrots & hoisin sauce, cooking until meat crumbles (about 5 minutes).
  4. Add carrots & hoisin sauce.
  5. Cook & stir well until done (about 2 -3 minutes).
  6. Arrange 4 plates with leaves from 1 romaine heart & 1/4 of the meat mixture each. Makes 4 servings.
http://www.ohfitnessllc.com/pf-changs-chicken-lettuce-wraps-copycat/