GymKitchen: White Bean Ratatouille Recipe

Ratatouille is a dish of cooked vegetables that originated in southern France. It is hearty and satisfying, like comfort food, with none of the guilt. This version contains white beans which add a slight protein kick with a wonderful texture. Serve it hot or cold, either way this dish is sure to please. This recipe is stored in MyFitnessPal.com for you by OhFitness!

Yield: 8 servings

White Bean Ratatouille

White Bean Ratatouille

Here’s what you need:

  • 1 large-size globe eggplant, cut in 1/2 inch cubes
  • 1 tablespoon water, for sautéing
  • 2 medium-size red onions, sliced
  • 3 medium-size zucchini, cut in 1/2 inch cubes
  • 2 red bell peppers, cut into 1/2 inch squares
  • 4 garlic cloves, minced
  • 5 tablespoons olive oil
  • 1/4 cup dry white wine
  • 1 cup vegetable stock
  • 5 plum tomatoes, seeded and roughly chopped
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 2 bay leaves
  • 1 cup dry white beans (quick fix: 2 (15oz) cans white beans, drained and rinsed)
  • fresh ground pepper, to taste
  • 1/2 cup finely chopped fresh basil
  1. Cook white beans per instructions, except do not add salt. OR Use canned beans (Cannellini or Great Northern work best).
  2. Steam eggplant cubes for 10 minutes. Heat the water in a large-size saute pan, add olive oil, onions and cook, for 5 minutes.
  3. Add zucchini and bell peppers and cook, stirring often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes, then add garlic.
  4. Add wine and stock. Bring to a boil over high heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme, oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes, stirring occasionally.
  5. Add beans to skillet, stirring well to combine. Cook, uncovered, until vegetables are tender but not mushy and liquids have thickened, stirring occasionally for another 5 minutes. Season with Mrs. Dash or No-Salt to taste if needed.
  6. Remove skillet from heat, remove the bay leaves, and stir in chopped basil.

Nutritional Analysis: One serving equals: 219 calories, 9g fat, 28g carbohydrate, 8g protein, 83mg sodium, 8g sugar, and 11.5g fiber.

Nutrition Analysis

Nutrition Analysis

Spread the word. Share this post with your friends, family and coworkers. They’ll thank you for it.

Oh! Fitness LLC
8787 Branch Avenue Box #103 ClintonMD20735 USA 
 • (301) 836 - 1326

GymKitchen: Smoked Salmon Omelet Recipe

It’s healthy, tastes great and is ready in just a few minutes—what more could you ask for in a breakfast? To make this scrumptious omelet into a bigger meal, serve it up with a piece of wheat toast and fresh fruit. All #GymKitchen recipes are saved in MyFitnessPal.com for you to easily track meals. Yield: 2 Servings 

Here’s what you need…

Smoked Salmon Omelet

Smoked Salmon Omelet

  • 3/4 cup egg whites (6 egg whites)
  • 1/4 cup nonfat cream cheese
  • 2 oz smoked salmon
  • 2 tbsp fresh chopped chives
  • Garlic and pepper to taste
  1. Whisk together the egg whites, cream cheese, garlic and pepper. Coat a nonstick skillet with fresh olive oil spray and place over medium heat. Gently push the egg whites toward the center as they cook.
  2. When the eggs are almost set, place the salmon and chives on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold omelet in half. Cut in half and serve.
QUICK FIX: Cut ingredients in half (single serve). Place egg whites & seasoning in a microwave omelet maker and cook two minutes. Then place salmon, cream cheese and choves on top, and eat!

Nutritional Analysis: One serving equals 177 calories, 3g carbohydrate, 10g fat, and 19g protein, 595mg sodium, 3g sugar.

Nutrition Facts

Nutritional Analysis

Motivate your friends, family and co-workers! Share this newsletter and subscribe your friends.

Amazon Image

When the number on your scale won’t budge

When the number on your scale won’t budge

If losing fat were easy then we’d all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won’t budge then read on for an explanation:

Possibility #1: You’re Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don’t take it as a license to eat whatever you’d like. When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There’s a base number (lowest of the low) of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so your numbers here to make sure that you’re eating enough. For the average height female adult, that’s 1,200. For the average height adult male, that’s 1,500.

Possibility #2: You’re Eating Too Many Carbs
Even if you eat very few calories….Processed carbs will promote fat storage quicker than you can say the alphabet backwards. I repeat, this happens even when you eat very few calories. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet. Ask a certified professional how many macronutrients you need (i.e. carbs, protein, fat). MacronutrientCalculator.com is a free tool than can provide a rough estimate. However, it’s important to note that it is not an exact science…everyone is different. It’s just a good starting place.

Possibility #3: You’re Not Switching Up Your Cardio This caveat is more so for advanced fitness enthusiasts & athletes. If your body fat is super high, any and all cardio is great! If you’re doing hours (yes, hours) of steady-state cardio, it’s gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat. Switch it up! A well rounded runner might throw in the elliptical &  pool jogging in addition to their tempo & long runs & more for a complete mix up.

See me about designing your ideal exercise routine for maximum fat loss. I’ll let you know how much cardio and what kind of cardio should be included in your routine. Most importantly, I’ll let you know when it’s time to switch it up.

Possibility #4: You’re Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it’s there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get six to eight hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on. Fruit-only snacks quickly break down to sugar, sugar, sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter with protein in the mix.

Make your snacks well balanced (i.e. protein, carbs, and also some fat). This will help to stabilize your blood sugar levels while also keeping hunger at bay longer. Remember, 6 meals a day (breakfast, snack 1, lunch, snack 2, dinner, snack 3).

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet’ products have been highly processed and contain potentially harmful chemicals and sweeteners that will confuse your hormones and promote fat storage.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed on most days. That’s right! You need real food from a grocery store or market!!! OMG!

fitness nutrition coaching oh fitness llc online weight loss

GymKitchen: Santa Fe Salmon Salad Recipe

Santa Fe Salmon Salad Oh Fitness LLC recipe picture

Santa Fe Salmon Salad

Eating healthy does not need to be boring. Grilled salmon, crip greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavors in this dish are so delicious there is no need for dressing. Servings: 2 

Here’s what you need…

  • 2 (4 oz) frozen/fresh salmon fillets
  • Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon) [shortcut: McCormick/Lawry's Santa Fe Seasoning]
  • 4 cups romaine lettuce, chopped
  • 1/2 cup tomato, chopped
  • 1 (medium) ear grilled corn [shortcut: 1/4cup frozen kernels]
  • 1 grilled bell pepper, finely chopped [shortcut: jar of roasted peppers]
  • 1/4 avocado, sliced
  1. Place ear of corn in microwave for 2 minutes & remove. Wrap ear of corn in foil & place on grill. Turn every 3 minutes for 15 minutes total.
  2. Slice bell pepper in half & place on grill. Turn every 4-5 minutes utill soft & charred.
  3. Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
  4. On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, pepper and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 320 calories, 22g carbohydrate, 16g fat, 26g protein, 230mg sodium, 6g sugar, and 7g fiber.

Motivate your friends, family and co-workers! Share this post.

more GymKitchen recipes here

GymKitchen: Fruit Medley Recipe

Craving something sweet? This recipe is the perfect summer snack. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits.

Servings: 2

Here’s what you need…

Fruit Medley Recipe

Fruit Medley Recipe

  • 1 white nectarine, chopped
  • 1 Asian pear, chopped
  • 1/4 cup chopped pecans
  • 1 Tablespoon chopped dates
  • Dash of cinnamon
  1. Mix the chopped nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 162 calories, 22g carbohydrate, 10g fat, 3g protein, 1mg sodium, 13g sugar, 4.5g fiber

Motivate your friends, family and co-workers! Share this post.

Amazon Image

GymKitchen: Mediterranean Lettuce Wrap Recipe

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper to control fat and sodium. To do so simply throw it on the grill until soft and then peel the skin after it cools. Servings: 1 

Here’s what you need…

Mediterranean Lettuce Wrap

Mediterranean Lettuce Wrap

  • 2 large leaves of lettuce
  • 2 slices lean turkey
  • Roasted bell pepper
  • 2 tablespoons garlic hummus
  • 1 tablespoon olive tapenade
  1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
  2. Wrap the lettuce, use a tooth pick to hold it together. Happy #gymkitchen eating!

Nutritional Analysis: One serving equals: 207 calories, 14g carbohydrate, 10g fat, 19g protein, 5g fiber, 4g sugar and 413mg sodium.

Mediterranean Lettuce Wra Oh Fitness LLC recipe

Motivate your friends, family and co-workers! Share this with your friends.

New Body Challenge Grocery List Sample Meal Plan (~1,200 calories)

This challenge takes a little extra time management/planning. If you’ve already gotten this challenge down pat, excellent!

Challenge

Make a list of needs BEFORE going to the grocery store every week. You won’t be caught off guard or picking up last minute foods if you have your handy list ready to tackle this task. Here’s a sample grocery list along with the sample meals to create to get you started. NOTE: Each meal can be reduced or increased with the same foods to meet YOUR individual macros (i.e. extra cup of veggies or reduce by 1/2 cup…same goes for protein & fat) There are three options below. -The 1st “A” grocery list is the cooking option. I recommend you cook your meals on the weekend (i.e. meal prep) and get it all out of the way. The 2nd “B” grocery list is the semi cooking option. The 3rd “C” grocery list is the no cooking option. Just know that it’s a much harder battle to get in shape the less you cook, and it’s a lot more preservatives/sodium.

Peapod / *Amazon Friendly “A” Grocery List Under $50 (COOKING OPTION)

  • 1 *Pure Protein Natural Whey Protein Powder (vegans/vegetarians substitute with hemp protein)
  • 1 Crazy Richard’s Peanut Butter Creamy 100% Natural
  • 1 Box Motts Apple Slices
  • 1.5 lbs of Boneless Skinless Chicken Breast (vegans/vegetarians substitute with extra firm tofu)
  • 2.5 lbs of 93% or more Swift Premium Flank Steak (vegans/vegetarians substitute with seitan)
  • 1 bag Giant Julienne Mix Peppers
  • 1 bag Giant Cut Green Beans
  • 2 Medium Sweet Potatoes
  • 1 bag dry Black Beans

-seasonings & side items to always have in the kitchen-

  • Olive Oil
  • Mrs. Dash
  • Black pepper
  • Salt
  • Green or Ginger Tea bags
  • Lemons/Limes
  • plain Coffee (optional)
  • Stevia or Monk Fruit

Peapod / *Amazon Friendly “B” Grocery List Under $100 (Semi-Cooking Option)

  • 7 Muscle Milk Strawberries N Creme 14oz Shakes (vegans/vegetarians substitute with hemp protein)
  • 1 Crazy Richard’s Peanut Butter Creamy 100% Natural
  • 1 Box Motts Apple Slices
  • 3 Boxes Applegate Naturals Chicken Breast Strips Grilled (vegans/vegetarians substitute with Lightlife Smart Strips Chick ‘n Style)
  • 2.5 lbs of 93% or more Tyson Grilled and Ready Steak Strips (vegans/vegetarians substitute Gardein beefless tips)
  • 2 jars Cento roasted peppers
  • 1 bag Giant Steamready Cut Green Beans
  • 1 bag Simply Spuds Steamable Petite Sweet Potatoes
  • 1 15.5oz Can Goya Black Beans Low Sodium

-seasonings & side items to always have in the kitchen-

  • Olive Oil
  • Mrs. Dash
  • Black pepper
  • Salt
  • Green or Ginger Tea bags
  • Lemons/Limes
  • plain Coffee (optional)
  • Stevia or Monk Fruit

Peapod / *Amazon Friendly “C” Grocery List Under $150(NON COOKING OPTION) 7 Muscle Milk Strawberries N Creme 14oz Shakes (vegans/vegetarians substitute with hemp protein)

  • 1 Crazy Richard’s Peanut Butter Creamy 100% Natural
  • 1 Box Motts Apple Slices
  • 3 Boxes Applegate Naturals Chicken Breast Strips Grilled (vegans/vegetarians substitute with Lightlife Smart Strips Chick ‘n Style)
  • 2.5 lbs of 93% or more Tyson Grilled and Ready Steak Strips (vegans/vegetarians substitute Gardein beefless tips)
  • 2 jars Cento roasted peppers
  • 1 bag Giant Steamready Cut Green Beans
  • 1 bag Simply Spuds Steamable Petite Sweet Potatoes
  • 1 15.5oz Can Goya Black Beans Low Sodium

-seasonings & side items to always have in the kitchen-

  • Olive Oil
  • Mrs. Dash
  • Black pepper
  • Salt
  • Green or Ginger Tea bags
  • Lemons/Limes
  • plain Coffee (optional)
  • Stevia or Monk Fruit

*Repeat these meals everyday for 1 week (Sunday-Saturday). Then rotate in your next meal plan.*

fitness nutrition coaching oh fitness llc online weight loss

GymKitchen: Sweet Summer Spinach Salad Recipe

The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food loaded with antioxidants. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oil based dressings. The fruit and nuts add flavor, fiber and healthy fat. Add this recipe to your food diary in MyFitnessPal.com. It’s already saved in the database for you.

Servings: 6

Sweet Summer Spinach Salad

Sweet Summer Spinach Salad

Here’s what you need:

  • 6 cups cleaned baby spinach
  • 1 tangerine, peeled, separated
  • 1 cucumbers, peeled and diced
  • 1/3 cup macadamia nuts, coarsely chopped
  • 1/4 cup sunflower seeds
  • 1 Tablespoon poppy seeds
  • 1 cup strawberries, sliced OR whole raspberries
  • 1/2 cup Alessi white balsamic raspberry blush vinegar
  1. Combined the spinach, tangerine, cucumber, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl. (tip: a fruit/veggie chopper makes food prep go much faster!)
  2. Add the vinegar and toss well. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 148 calories, 18g carbohydrate, 7g fat, 5g protein, 87mg sodium, 10g sugar, 2g fiber

Sweet Summer Spinach Salad recipe nutrition facts by Oh Fitness LLC

Spread the word. Share this with your friends, family, and coworkers.

Amazon Image

GymKitchen: Grilled Bok Choy Recipe

Grilled Bok Choy Oh Fitness LLC recipe

Grilled Bok Choy

Ready to grill? Throw some bok choy on the Grill! Bok choy is packed with antioxidants like vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges. This recipe is saved in MyFitnessPal.com for your convenience by Oh! Fitness.

Servings: 6 

Here’s what you need…

  • 2 lbs bok choy (2 heads)
  • 1 Tablespoons olive oil
  • 1/4 teaspoon garlic salt
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper
  1. Preheat grill and lightly oil the grate.
  2. In a small bowl combine the oil and seasonings. Mix well.
  3. Slice the bottom off the head of bok choy, and wash each stem.
  4. Lay bok choy on prepared grill. Brush the seasoned oil mixture with a basting brush. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
  5. Transfer to platter and serve. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 43 calories, 3g carbohydrate, 3g fat, 2g protein, 1g fiber, 2g sugar, and 222mg sodium.

Motivate your friends, family and co-workers! Share this with your friends.

Amazon Image

GymKitchen: Beef and Broccoli Recipe

Here’s a delicious dinner recipe that’s quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. It’s saved in MyFitnessPal.com for your convenience.

Servings: 6 

Here’s what you need…Beef and Broccoli picture Oh Fitness LLC recipe

(short cut…1 Kikkoman Broccoli Beef Stir Fry Seasoning Mix…not organic though)

  • 1/3 cup coconut aminos or low-sodium soy sauce
  • 2 Tablespoons fresh ginger, minced
  • 6 garlic cloves, minced
  • 1/2 cup water
  • 1/3 cup pure maple syrup
  • 3 Tablespoons arrowroot starch or non-GMO corn starch
  • 1 Tablespoon Olive oil
  • 1 bunch green onions, chopped
  • 12 cups organic broccoli, cut into small pieces
  • 1.5 lbs flank steak cut into very thin strips
  1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside. OR Use the shortcut Kikkoman mix above instead.
  2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, sauté for 5 minutes. Remove from skillet.
  3. Stir-fry the steak until almost done, about 4 minutes.
  4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy. Happy #GymKitchen eating!

Nutritional Analysis: 340 calories, 28g carbohydrate, 13g fat, 21g protein, 400mg sodium, 16g sugar and 5g fiber

Motivate your friends, family and co-workers! Share this with your friends.

Amazon Image