GymKitchen: Sweet and Tangy Grilled Chicken Recipe

Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down. This recipe is saved in My Fitness Pal for you already. Just search in the database for the recipe name by Oh! Fitness LLC.

Sweet and Tangy Grilled Chicken

Sweet and Tangy Grilled Chicken

GymKitchen: Sweet and Tangy Grilled Chicken Recipe
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor.
Servings Prep Time
6 portions 30-45 minutes
Cook Time Passive Time
12-16 minutes 40 minutes
Servings Prep Time
6 portions 30-45 minutes
Cook Time Passive Time
12-16 minutes 40 minutes
GymKitchen: Sweet and Tangy Grilled Chicken Recipe
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor.
Servings Prep Time
6 portions 30-45 minutes
Cook Time Passive Time
12-16 minutes 40 minutes
Servings Prep Time
6 portions 30-45 minutes
Cook Time Passive Time
12-16 minutes 40 minutes
Ingredients
Servings: portions
Instructions
  1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
  2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
  3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Recipe Notes

Sweet and tangy grilled chicken oh fitness llc recipe nutrition

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Salmon and Green Beans

Have a dose of healthy B12, omega-3s, vitamin D… with salmon!

Salmon and Green Beans

Salmon and Green Beans

Salmon and Green Beans
Have a dose of healthy B12, omega-3s, vitamin D... with salmon!
Servings Prep Time
6 people 5 minutes
Servings Prep Time
6 people 5 minutes
Salmon and Green Beans
Have a dose of healthy B12, omega-3s, vitamin D... with salmon!
Servings Prep Time
6 people 5 minutes
Servings Prep Time
6 people 5 minutes
Ingredients
Servings: people
Instructions
  1. Preheat oven to 400 degrees.
  2. Place the fillet skin side/flat side down in the baking dish. Sprinkle 2tbsp of any low salt or salt free herb blend you like over the fish. Bake the dish in the oven at about 400 degrees for 15-25 minutes or until the fish is flaky when using a fork.
  3. Place green beans, 2tsp of any low salt or salt free herb blend you like, and 1 cup of water in a 5-quart microwave-safe dish. Cover, and microwave on high until beans are crisp-tender, 6 to 7 minutes. Stir, and pour off any excess liquid.
Recipe Notes

salmon and green beans oh fitness llc nutrition coaching nutrition label

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Celery and Protein Peanut Butter

This snack is so easy! It’s tasty too. Who wouldn’t love that?

Did you know that celery is often used as a natural intestinal anti-inflammatory veggie solution?

Celery and Protein Peanut Butter

Celery and Protein Peanut Butter

Celery & Protein Peanut Butter
This is an easy 3 ingredient high protein snack fix.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Celery & Protein Peanut Butter
This is an easy 3 ingredient high protein snack fix.
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Slice the celery into approximately 5 inch sticks. (note: Buying them precut is a great time saver.)
  2. Mix the peanut butter and protein powder together into a small container. Add water as you mix until you reach your desired consistency. I like it thick! (note: You could cheat and use 1 1/2 tbsp of P28 high protein peanut butter instead of mixing it up homemade)
  3. Spread the protein peanut butter mixture into the nook of each celery stalk. Enjoy!
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Strawberry Beets Cleanse Shake

This strawberry beets cleanse shake is part of the “Trio Cleanse”.

strawberry beets cleanse shake

Strawberry Beets Cleanse Shake
Beets have lots of healthy defenders like vitamin A, B vitamins, and other antioxidants to keep you squeaky clean. Plus strawberries have vitamin C!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Strawberry Beets Cleanse Shake
Beets have lots of healthy defenders like vitamin A, B vitamins, and other antioxidants to keep you squeaky clean. Plus strawberries have vitamin C!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Blend all ingredients into your Vitamix/Nutribullet...
  2. Enjoy!
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Orange Cauliflower Cleanse Shake

This orange cauliflower shake is part of the “Trio Cleanse”

Orange Cauliflower Cleanse Shake
Cauliflower has phytochemicals (ie. glucosinolates) that cleanse the intestines like nobody's business!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Orange Cauliflower Cleanse Shake
Cauliflower has phytochemicals (ie. glucosinolates) that cleanse the intestines like nobody's business!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Blend all ingredients toghether in your Vitamix/Nutribullet...
  2. Enjoy!
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Spinach Cleanse Shake

This is one of the three cleanse shakes in the “Trio Cleanse”.

3 Ingredient Simple Green Smoothie

3 Ingredient Simple Green Smoothie

Spinach Cleanse Shake
Spinach has lots of glutathione (i.e antioxidant), when eaten raw (like in this shake) and has lots of iron too! Win! WIn!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Spinach Cleanse Shake
Spinach has lots of glutathione (i.e antioxidant), when eaten raw (like in this shake) and has lots of iron too! Win! WIn!
Servings Prep Time
1 person 5 minutes
Servings Prep Time
1 person 5 minutes
Ingredients
Servings: person
Instructions
  1. Blend all ingredients in your Vitamix/Nutribullet...until smooth
  2. Enjoy!
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GymKitchen: Cajun Baked Chicken Nuggets (healthy flaxseed coating) Recipe

This recipe is full of protein, fiber and omega-3s! That’s three powerhouse fat loss weapons!!! AND, IT TASTES GOOD! The secret is the ground flaxseed coating & Emeril’s Essence seasoning of course. I’ve got this recipe saved in MyFitnessPal for you!

Cooked nuggets...packed up & ready to eat any time!

Cooked nuggets…packed up & ready to eat any time!

Chicken Nuggets
This recipe is full of protein, fiber and omega-3s! That's three powerhouse fat loss weapons!!! AND, IT TASTES GOOD!
Servings Prep Time
6 people 5 minutes
Cook Time
30 minutes
Servings Prep Time
6 people 5 minutes
Cook Time
30 minutes
Chicken Nuggets
This recipe is full of protein, fiber and omega-3s! That's three powerhouse fat loss weapons!!! AND, IT TASTES GOOD!
Servings Prep Time
6 people 5 minutes
Cook Time
30 minutes
Servings Prep Time
6 people 5 minutes
Cook Time
30 minutes
Ingredients
Servings: people
Instructions
  1. Preheat oven to 350 degrees.
  2. In a large bowl, thaw 1lb 2oz (i.e. 18oz) chicken breasts. Then chop into about 2 inched nugget sized pieces.
  3. Add 2 tablespoons of olive oil to it and coat it well. Then set the bowl aside.
  4. In a Ziploc bag, add 2tsp Emerald Essence & 3/4C ground flaxseed and toss around well.
  5. Add nugget sized chicken breast pieces to the Ziploc bag of seasoning and toss around, coating each nugget well.
  6. Spread the nuggets out on a baking sheet, and bake for 30 minutes.
Recipe Notes

cajun baked chicken nuggets oh fitness llc recipe nutrition

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GymKitchen: Oatmeal Cleanse Recipe

This oatmeal is packing a powerful ingredient – flax & protein. Along with ground flax, mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast. This and all of my other recipes are saved in MyFitnessPal for you already!

 

Oatmeal Cleanse

Oatmeal Cleanse

Oatmeal Cleanse
This oatmeal is packing a powerful ingredient – flax & protein. Along with ground flax, mix a scoop of your favorite low carb protein powder into your oatmeal to transform it into a quick and healthy breakfast.
Servings Prep Time
1 person 1 minutes
Cook Time
3 minutes
Servings Prep Time
1 person 1 minutes
Cook Time
3 minutes
Oatmeal Cleanse
This oatmeal is packing a powerful ingredient – flax & protein. Along with ground flax, mix a scoop of your favorite low carb protein powder into your oatmeal to transform it into a quick and healthy breakfast.
Servings Prep Time
1 person 1 minutes
Cook Time
3 minutes
Servings Prep Time
1 person 1 minutes
Cook Time
3 minutes
Ingredients
Servings: person
Instructions
  1. Mix the oats & water together in a microwave safe bowl. Microwave on high for 1 minute. Stir & repeat. Stir & repeat again.
  2. Stir in protein & ground flaxseed, top with raisins & enjoy. Happy #gymkitchen eating!
Recipe Notes

*Nutritional Analysis: One serving equals: 336 calories, 8g fat, 34g carbohydrate, 8g fiber, 28g protein, 7g sugar and 133mg sodium.

*If you choose to use another brand than the one's I list, it will alter the nutritional analysis.​​

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Oatmeal Cleanse

Oatmeal Cleanse

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Protein Powder 101

Protein powders are a very convenient fix for folks on the go, those who don’t like to cook or others who don’t make a trip to the grocery store regularly, because it has a long shelf life.

BUT, when any food product is said to have a long shelf life, it should make you wonder if it’s processed. The answer is yes. Protein powder is definitely processed. Some powders are highly processed, and others aren’t as processed. So, here are four questions you should ask before purchasing protein powder:

  1. What is protein powder?
  2. How is it made?
  3. What’s the difference?
  4. How much does it cost?

Protein powder is a dietary supplement that is mostly protein. It’s can be made from these foods:

  • Milk
  • Eggs
  • Hemp Seed
  • Rice
  • Peas
  • Soy

Protein powder is made by extracting the protein out of above foods via these various processing methods:

  • Concentrates = high dry heat extraction method
  • Isolates = extraction via either alcohol wash, water wash or ionization technique
  • Hydroliyzates = extraction via water technique (different water technique than isolates)
  • Ion Exchange = extracts protein with an electrical charge
  • Filtration  (micro, cross-micro, ultra) = extracts protein through a membrane kind of like how water is purified

The difference in protein powders is based on the type of food it’s made from:

  • Milk = animal based powder; GOOD for fast digestion & energy & BCAAs; NOT good for lactose intolerance & vegans
  • Eggs = animal based powder; GOOD for low carb, BCAAs: NOT good for vegans
  • Hemp seed = plant based powder; GOOD for BCAAs & vegans
  • Rice = plant based powder; GOOD for vegans; NOT good for low carb folks
  • Peas = plant based powder; GOOD for vegans; NOT good for low carb folks
  • Soy = plant based powder; GOOD for BCAAs & vegans; NOT good for low carb folks

The difference in protein powders is also based on type of processing which also determines cost:

  • Concentrates = decent processing; at least 60% protein; cheap cost $
  • Isolates = good processing…usually less carbs; at least 90% protein; fairly cheap cost $$
  • Hydroliyzates = great for folks with stomach problems… quick, easy digestion; at least 90% protein; expensive $$$
  • Ion Exchange = good processing; at least 90% protein; industry standard for milk; fairly cheap cost $
  • Filtration  (micro, cross-micro, ultra) = good processing; fairly cheap cost $$

The BOTTOM LINE is that you should determine what your food budget is. How much do you want to spend on this supplement? How much protein do you want in your powder? How many carbs do you want in your powder? Are you vegan or not? Do you need special powder because of your digestive problems? Only you know the answers to these questions. So go through this protein powder 101 article again to gain a better understanding of your needs.  That’s how you pick the powder that’s right for you.

 

5 Dieting Mistakes

Mistake #1: Forgetting Liquid Calories

It’s easy to forget that the things you drink have calories—some more than you’d think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.

For calories’ sake, it’s best to avoid sodas, sweetened or flavored coffee drinks, sweet tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. If you want an little sweetness withouth the calories, try a low calorie natural sweetener likestevia or monk fruit.

Mistake #2 Meal Skipping

Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.

So aim to eat five (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole grain toast and an egg.

Mistake #3: Oversized Portions

Just because restaurants load your plate with a large portion of food doesn’t mean you should eat that much as a normal meal. Ever wonder why a frozen Lean Cuisine, Smart One, or other “healthy” branded lunch or dinner is the size it is? That’s fairly close to what a healthy meal size should be.

Remember that your stomach, like your heart, is the size of your fist. I don’t think you could fit much food into your fist? …unless you stretch it out. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so your brain can tell you when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Eating Without Thinking

It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea.

Mistake #5: Eliminating All Treats

Dieters often become overzealous in their plan and completely rid their lives of chips, sweets and other snacks.

This commitment may last a while until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while. Remember the 80/20 rule?

Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goals.

Reach your fitness potential faster by coupling a good diet with a challenging exercise program. I’m here to motivate, instruct, teach  and encourage you to reach your goal.