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/

 

Shop Smart: It’s Healthy & Cheap!

Here are some shop smart quick tips that will save you many unwanted calories & definitely keep $$$dollars$$$ in your pockets…

  1. Never go grocery shopping on an empty stomach.
  2. Eat a small, protein-based snack right before you go.
  3. Chew a piece of gum while you shop.

    If you go on an empty stomach, you’ll end up with a cart full of bad decisions and regrets.

 

  1. Avoid the chips and candy isle.
  2. Stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.
  3. Buy flash frozen lean meats & produce at wholesale clubs like Costco, Sam’s, BJ’s. (i.e. chicken breast, ground turkey)

*Fresh produce is much cheaper wholesale too, BUT you must commit to eating them at every meal (like you should anyway lol) or it WILL go bad.

Shop Smart

Shop Smart

GymKichen: Curried Chicken and Veggies

This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner. Servings: 2

Here’s what you need…

Curried Chicken and Veggies

Curried Chicken and Veggies

  • 5 oz boneless raw chicken breast, diced
  • 1/4 cup low sodium chicken broth
  • 4 teaspoons ground flaxseed (you can substitute with cornstarch if you prefer)
  • 5 cups raw mushrooms, sliced
  • 4 teaspoons olive oil
  • 2 cups red bell pepper, chopped
  • 2 cups snow peas
  • 1 cup plain lowfat yogurt
  • 2 teaspoons curry powder
  1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and ground flaxseed, stir constantly. Heat until sauce thickens, then simmer for 5 minutes.
  2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
  3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

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