Gymkitchen: Baked Slimcado & Egg Recipe

Ever heard of a Slimcado? They are the West Indian variety of avocados. They’re also called Florida avacodos. The best part is, they’ve got half the fat of a regular Haas avocado. That’s a perfect thing for this nutritious, on-the-go breakfast or snack. Servings: 2

Here’s what you need…

  • 1 Slimcado avocado, halved with pit removed
  • *2 eggs (half 1 egg to reduce fat)
  • Your favorite low or no sodium seasoning
  1. Preheat the oven to 425 degrees F. Flip each Slimcado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up.
  2. Place the avocados, fleshy side up, in a baking pan. Spread some seasoning into each hole. Place 1 raw egg in each Slimcado hole.
  3. Sprinkle with seasoning on top.
  4. Bake for 16-18 minutes, until the egg has fully set to your liking (i.e. runny, hard). Eat one half the Slimcado with a spoon and save the other half for the next day. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 257 calories, 10g protein, 65mg sodium, 13g carbohydrate, 6g fiber, 4g sugar and *20g fat.

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GymKitchen: Black Bean Brownies Recipe

I know what you’re thinking. Black beans in brownies? Yes. It works! Below is a really simple recipe to make them. The trick is to cook up your own batch of black beans from dry. It’s only 11 net carbs a serving. If you use canned beans, the brownie won’t be as dense, plus it will have more preservatives.

Here’s a List of Ingredients:Black Bean Brownies nutrition fact sheet by Oh Fitness LLC

1 cup black beans (cooked from dry)
1 cup plain rolled oats (dry)
1 cup low carb protein powder ( I like Pure Protein )
1 cup egg whites
1/2 cup soymilk
1/4 cup honey
1/4 cup unsweetened cocoa powder 
1/4 cup toffee Stevia or your favorite artificial sweetener ( I still like the taste of Splenda the best)

NEXT: Blend all ingredients until smooth, & bake at 320F for 30-35 minutes.

Directions: Blend all ingredients until smooth. I used my Vitamix to do this. Next, pour into a 8x8x1 7/8 inch square cake pan & bake at 320F for 30-35 minutes. Then let cool. The brownies are a bit puffed up as soon as they come out of the oven, but they will flatten out, get more dense & darken up after cooling. Lastly, cut 16 squares as shown…couldn’t help myself…I ate & shared some before I took the last pic LOL SMH!!! Happy #gymkitchen eating : )

black bean brownies start to finish by oh fitness llc

Black Bean Brownies

 

 

GymKitchen: Pumpkin & Zucchini Muffins

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins

Here’s what you need…

Pumpkin and Zucchini Muffins

Pumpkin and Zucchini Muffins

  • 3 eggs, lightly beaten
  • 2/3 cup raw honey*
  • 1 cup canned pumpkin
  • 1/2 cup coconut oil, melted
  • 7 oz applesauce (no sugar added)
  • 1 tablespoon vanilla extract
  • 3 cups almond flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cloves
  • 1 cup shredded zucchini
  • 1/4 cup chopped walnuts
  1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick olive oil spray.
  2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.
  3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined.
  4. Prepare zucchini with a hand held vegetable slicer, cutting the veggie strings as you go. Stir in the zucchini. Happy #GymKitchen eating!

Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.

*You may use Agave instead of honey. However, new studies have shown that agave is highly processed, essentialy the same nutritionally as honey, and more expensive. TRIVIA: Did you know tequila is made from the agave plant?

Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

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Holiday Fat Loss Plan

It’s holiday fat gain season, a time when nearly everyone packs on a few pounds. Rather than joining the masses and loosening your belt another notch, use any/all of these 5 Holiday Fat Loss Plans and avoid putting on a single pound. These plans could even result in a few pounds lost before New Year’s…

Holiday Fat Loss Plan #1: Eat a sensible meal before the party.
You should always arrive at parties with a full stomach. I realize that this goes against the popular trend of starving yourself before a party, and that’s exactly why most people gain weight.

Since your stomach will be full, you’ll have the clarity to pick and choose the treats that you really want, rather than stuffing yourself with everything in sight.

Holiday Fat Loss Plan #2: Setup a fiber defense.
A good defense strategy is key — take a fiber pill (sold online or at all major drug stores) before heading into the party to help block a fatty treat that may enter your mouth later. The fiber will give it a difficult time trying to find its way to your hips.

The key to the best working fiber supplement is “psyllium fiber”. That’s why Metamucil is the #1 recommended fiber brand by doctors, including the famous Dr. Oz. Metamucil uses psyllium fiber.

Holiday Fat Loss Plan #3: Avoid drinking calories.
Alcoholic beverages, egg nog and other sweet holiday drinks are simply packed with calories. These calories don’t take up much room in your stomach so you’re left wide open for even more calories.

Your best strategy is to avoid these beverages altogether, and stick with water. If you can’t resist, at least determine your drink maximum before you step into the party scene, and stick with it! BUT, do not take the Metamucil pill IF YOU DO DRINK ALCOHOL, because it will give you the worst hangover ever!!! Remember, the fiber pill is designed to block digestion, so that means the alcohol will sit in your system longer, and work on you like you’ve knever known!!! Do not try this at home!

Holiday Fat Loss Plan #4: Fill your plate, but only once.
I’m certainly not going to tell you that you shouldn’t eat anything at the party. By all means, go and fill up your plate. But only once. AND, don’t pile your plate super high.

That’s right, you heard me. Don’t pile it on, and no going back for seconds. Since you’ve already eaten a sensible meal before arriving, this rule is going to be easier to keep than you think.

Holiday Fat Loss Plan #5: Taste dessert, just a taste.
The holidays are all about sweet treats, so go ahead and partake. But just a taste. Look at desserts as something to savor, not something to fill up on.

And since you ate a sensible meal before you came, then you filled up your dinner plate once you’re probably going to be pretty full at this point anyway.

That’s it—all you need to know to not gain a single pound at holiday parties.

But what about the rest of the year?

Wouldn’t you love to make 2015 the year that you transform your body?

Wouldn’t it feel great to throw out all of your fat clothes? To look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

My programs are designed to efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on and secure your spot before the New Year’s rush.

GymKitchen: Apple Ring Pancakes

These apple ring pancakes are gluten free and higher in fiber than traditional pancakes. It’s pretty awesome to be able to enjoy a pancake and still see results! Just exercise portion control. Servings: 6

Here’s what you need…

Apple Ring Pancakes

Apple Ring Pancakes

  • 1/3 cup coconut flour
  • 1/4 cup flax meal
  • 2 dates, pitted
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 banana
  • 1 cup coconut milk
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 teaspoons lemon juice and zest
  • 3 green apples, washed, cored, and cut into six slices
  1. Preheat a pancake griddle and lightly grease with coconut oil.
  2. Combine all the ingredients, except the apple slices, in a food processor and mix until fully combined. Pour the batter into a shallow bowl.
  3. Core the apples. Then slice them evenly.
  4. Dip each sliced apple ring into the batter, and rub to fully cover it. Transfer to the preheated griddle and cook as you would a regular pancake. Repeat with all of the apple slices. Serve with a little sprinkle of cinnamon.
  5. Divide up the pancakes evenly. Makes 6 servings. Happy #GymKitchen eating!

Nutritional Analysis: One serving equals: 258 calories, 12g fat, 90mg sodium, 32g carbohydrate, 9g fiber, and 6g protein.

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GymKitchen: Holiday Turkey Burgers

Can’t get enough of those holiday dinner flavors? Then you’ll love these Festive Turkey Burger patties! No need for a bun, just a dollop of cranberry sauce and it’s good to go – protein style. Wrap in a large lettuce leaf if you’d like. Servings: 6

Here’s what you need…

Holiday Turkey Burger

Holiday Turkey Burger

  • 2 tablespoons coconut oil
  • 1/2 yellow onion, chopped
  • 1 celery stalk, chopped
  • 1 small green apple, minced
  • No Salt seasoning anternative
  • 1/3 cup blanched almond flour
  • 1 lb ground turkey
  • 2 teaspoons poultry seasoning
  • 1/4 cup flat-leaf parsley, chopped
  • 2 tablespoons Dijon mustard
  • 1 egg
  • 1 Tablespoon olive oil
  • Cranberry Sauce
  1. Place a large skillet over medium heat. Add the coconut oil, onion, celery and apple. Season with a no salt seasoning alternative. Sauté for about 5 minutes, until tender. Stir in the almond flour, transfer to a medium bowl.
  2. Mix in the turkey, poultry seasoning, parsley, Dijon and egg. Form 6 patties.
  3. Wipe out the skillet, add the olive oil and cook the patties over medium-high heat for 12 minutes, or until cooked through. Serve with a dollop of cranberry sauce. Enjoy!

Nutritional Analysis: One serving equals: 345 calories, 26g fat, 271mg sodium, 10g carbohydrate, 2g fiber, and 16g protein.

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GymKitchen: All Natural Dessert…nature’s candy

Eat too much refined sugar and you’re headed for obesity and a host of diseases. So what should you do with that sweet tooth of yours? Turn to nature’s candy: fresh fruit. This dessert is very simple, and oh-so-sweet. Use fresh, local, fruit for optimal taste and nutrition. Use a fruit/veggie chopper chopper to prep this dish faster. Find one easily on Amazon.com or Bed Bath & Beyond.

Servings: 6 

All Natural Dessert

All Natural Dessert

Here’s what you need…

  • 1 small watermelon, chopped
  • 1 cantaloupe, seeded and chopped
  • 1 mango, pitted and chopped
  • 1 cup fresh blueberries
  • 1/4 cup fresh mint, minced
  1. Chop the fruit into small, uniform cubes. Combine the ingredients in a large bowl, then scoop into small cups. Enjoy!

Nutritional Analysis: One serving equals: 85 calories, 0g fat, 22mg sodium, 20g carbohydrate, 3g fiber, and 2g protein.

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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.

 

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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Black & Decker HC306 1-1/2-Cup One-Touch Electric Chopper

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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