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.

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

Share this Recipe
 
Powered byWP Ultimate Recipe

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!)
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!)
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.
Share this Recipe
 
Powered byWP Ultimate Recipe

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
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
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!
Share this Recipe
 
Powered byWP Ultimate Recipe

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.

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

Mission Tortilla Carb Balance 6g net Carbs

You’ve got to give the low carb Mission tortilla a try. It has 6 net carbs! In full disclosure, there’s a slight after taste, but I do mean slight. If you don’t know what “net carbs” are, here’s the run down:

Net carbs are the carbs your body actually digests & uses. You could say the other carbs come out in the wash. To calculate net carbs, you subtract the fiber & sugar alcohols from the carbohydrates listed on the nutrition label. In full disclosure, the USDA does not recognize “net carbs”. It is technically a term manufacturers use. However, since the beginning of time (in my mind) vegetables have been touted as healthy carbs because they are full of nutrients and have fiber which make you feel full, but mainly don’t get digested. Plus, they are low calorie. So, this is kind of how the net carb principle is being applied with these tortillas and other termed low carb foods seen on the market today. Get it? So these Carb Balance Mission Tortillas have about the same amount of net carbs as 1 cup of green beans. Hmmm. I found them at Safeway at about $4 for a pack of eight tortillas.

Yes. You’ll most likely feel more full with 1 cup of green beans & also feel good about eating something non processed. BUT, if you’re in the mood for tacos, why not go low carb?

Mission Tortilla Carb Balance 6g net Carbs oh fitness llc

 

GymKitchen: Low Carb Spaghetti and Meatballs

So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with meatballs makes the perfect fitness meal. If you prefer a meat sauce instead of meatballs, go for it! Servings: 12

Watch Chef Reinagel bake one!

Here’s what you need:

(Note: you can cheat with pre-made meatballs, but try to keep the sodium under 500mg)

Low Carb Spaghetti and Meatballs

Low Carb Spaghetti and Meatballs

  • 2 pounds lean, ground beef or chicken or turkey
  • 1 pound lean, sweet turkey sausage
  • 4 celery stalks, diced
  • 1 yellow onion, diced
  • 3 carrots, diced
  • 3 omega-3, eggs
  • 1/2 cup almond meal
  • 2 Tablespoons dried oregano
  • 1 teaspoon garlic powder
  • dash of salt and pepper
  • Optional: handful of olives

Sauce

  • 14.5 oz can diced tomatoes
  • 1 can tomato paste
  • splash of white wine
  • 2 cups fresh basil, chopped
  • 6 garlic cloves, chopped

Noodles

  • 1 spaghetti squash
  1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Rake the spaghetti squash strands out with a large fork, set aside in a bowl.
  2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs. Note: You can cheat with premade meatballs, but try to keep them under 500mg in sodium.
  3. Combine all of the sauce ingredients into a medium bowl and mix well.
  4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
  5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives if you like.

Nutritional Analysis: One serving equals:  266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein

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

1 Minute Microwave Bread Recipe: gluten free, zero net carbs!..an Atkins or low carb lovers dream

If you’re living the low carb life, then you know bread isn’t something you eat a lot of, if at all. I’ve got an easy bread fix that can kill a bread craving, and it takes less than a minute. Meet 1 minute microwave bread! It’s so easy to create, and you only need three (3) ingredients:

For 1 Serving You Need:

3 Ingredients for 1 Minute Microwave Bread ( Zero Net-Carbs, Gluten Free)

3 Ingredients for 1 Minute Microwave Bread ( Zero Net-Carbs, Gluten Free)

  • 1/2 whole egg (applesauce as substitute for Vegans???)
  • 2 tablespoons ground flaxseed
  • 1/4 teaspoon “Rumford” baking powder (or another brand that is also gluten free)

 

Here’s What To Do:

1) Crack 1 whole egg into a small bowl. (Why? It’s easier to make 2 servings now than save 1/2 egg for another serving tomorrow.)

2) Add 2 tablespoons of ground flaxseed.

3) Add 1/2 teaspoon of baking powder to the bowl. (Why? You’re making 2 servings.)

4) Mix all ingredients together. I find it’s easiest to use a fork.

5) Place in the microwave for about 1 minute (depending on your microwave).

1 Minute Microwave Bread zero carbs ohfitnessllcMicrowave Bread Recipe ohfitnessllc

6) Eat it as a burger bun like me or slide some natural honey or no added sugar jam on top for a sweet treat.

Microwave Bread Recipe gluten free zero net carbs ohfitnessllc

 

 

 

 

 

 

 

 

 

 

 

 

GymKitchen: Cranberry Quinoa Mini Muffins Recipe

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combined with almonds and cranberries for a moist and delicious occasional homemade treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber. Servings: 36

Cranberry Quinoa Mini Muffins recipe by Oh Fitness LLC

Cranberry Quinoa Mini Muffins

Here’s what you need:

  • 1 cup milk
  • 1 Tablespoon ground flaxseed
  • 1/4 cup coconut oil
  • 1/3 cup pure maple syrup
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon almond extract
  • zest from 1 small lemon
  • 1 cup whole wheat flour
  • 1/2 cup almond flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon freshly ground sea salt
  • 1/2 teaspoon freshly ground cinnamon
  • 1/2 teaspoon ground cardamom
  • 1 1/4 cups cooked quinoa
  • 1/3 cup finely chopped dried cranberries
  • 1/4 cup organic turbinado raw cane sugar
  1. Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside.
  2. In a medium sized bowl combine the milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest.
  3. In a separate bowl combine the flours, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries.
  4. Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden.

*Nutritional Analysis: One mini-muffin serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein.

*The nuritional analysis is a close estimate. Your actual nutritional analysis will vary depending on the brand of products you use.

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