Healthy Dessert Recipe: Berries ‘N Cream Parfait

Posted on August 22, 2012 by MGL FItness

Even the healthiest of diets needs to allow for some wiggle room and indulge the sweet tooth every once in a while. When we deprive ourselves of the things we love we are more apt to overindulge at the first chance we get. Instead of completely cutting dessert out of your life in an attempt to be healthy, find a way to incorporate it into your diet in moderation and seek out recipes that use natural ingredients. Fresh berries are a wonderful ingredient to incorporate into your dessert. This Berries ‘N Cream recipe is a light and refreshing way to finish off a healthy meal.

Ingredients

1 Cup plain yogurt
2 Packages of vanilla pudding (3.5 oz each)
1/2 Teaspoon vanilla
2 Tablespoons honey
1 Tablespoon fresh squeezed lemon juice plus zest
3 Cups fresh berries – raspberries, strawberries, blueberries, blackberries
Fresh mint or basil leaves for garnish

Instructions

Whisk together yogurt, pudding (unmade) and vanilla
In a separate bowl, combine honey, lemon juice and lemon zest
Add the berries to the honey mixture and toss to coat
Alternate layers of the yogurt mixture and berry mixture in individual cups
Garnish with fresh basil or mint leaves

*Serves 4

The sweetness of the yogurt against the tart flavor of the berries makes for such a refreshing and light dessert. This dessert is not only delicious, but it’s very versatile as well. If you need to satisfy a chocolate craving, try using chocolate pudding instead of vanilla and forgo the vanilla extract. For the chocolate version you could stick to strawberries and raspberries, or make it a black forrest dessert and use cherries instead of berries!

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Pesto Chicken Pasta Recipe

Posted on August 15, 2012 by MGL FItness

Pasta tends to have a bad reputation within the health food community. No thanks to the Atkins diet, many people shy away from pasta due to the notion that it’s loaded with carbohydrates and often smothered in heavy, caloric sauces. Well here’s a recipe that will have you eating pasta again. Guilt free! The trick to making a nutritious pasta dinner is to use a whole wheat pasta and a non-dairy based sauce.

Ingredients

2 Boneless chicken breasts
2 Cups lightly packed fresh basil leaves
1/4 Cup pine nuts
2 Tablespoons lemon juice
1/3 Cup olive oil
1/3 Cup grated Parmesan cheese
Salt & Pepper
Whole wheat pasta
1/2 Cup tomatoes
1/4 Cup artichoke hearts

Instructions

Cook pasta as instructed on the package
Brush chicken breasts with olive oil and season with salt and pepper
Grill chicken over medium heat until cooked thoroughly, about 5 minutes on each side
Meanwhile, put basil, pine nuts and lemon juice in a food processor or blender and pulse
Gradually stream olive oil in as you continue to blend until smooth and creamy
Add salt and pepper to taste and stir in Parmesan cheese
Dice tomatoes and artichoke hearts
Cut grilled chicken into bite sized pieces
Strain pasta and pour into a large serving bowl
Add to the pasta chicken, tomatoes, artichokes and pesto sauce and lightly toss to combine

The pesto sauce in this recipe is light and refreshing and the whole wheat pasta provides you with good, complex carbohydrates and fiber. You can dress up this pasta recipe with virtually any vegetable and you could even experiment with different types of protein. The sky’s the limit!

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Healthy Cookout Recipe: Marinated Steaks with Grilled Peppers

Posted on August 8, 2012 by MGL FItness

Is there any meal quite as satisfying as steaks on the grill? The smokey flavor just takes the already rich taste of the steak to the next level. Top those fillets with a pile of grilled peppers and your mouth is in for a real treat. Not only is steak a treat for your tastebuds, it’s packed with protein to help with muscle repair and growth.

Ingredients

4 Beef tenderloin fillets (about 4 oz. each)
2 Red bell peppers
1 Yellow pepper
1 Red onion
1/4 Cup soy sauce
3 Tablespoons dry red wine
1/4 Cup olive oil
1/4 Teaspoon salt
1/4 Teaspoon freshly ground pepper
Wooden skewers

Instructions

Combine soy sauce, wine and olive oil in a bowl
Pour all but 2 tablespoons of the marinade into a seal-able plastic bag
Sprinkle steaks with salt and pepper and add to the bag
Marinate the steaks for at least 2 hours
Meanwhile, chop peppers and onions into 1-2 inch chucks
Brush peppers and onions with remaining marinade
Add vegetables to skewers
Grill the vegetable skewers and fillets over medium heat
Vegetables will take about 12 minutes on the grill
Grill steaks to desired doneness, turning midway through

Some people are hesitant to eat a lot of red meat due to concerns about cholesterol and heart issues. However, you can choose lean or extra lean cuts of beef to improve the nutritional value. Simply inspect the label and choose beef that contains 5-10 grams of fat per 3.5 ounce portion. Additionally, choose cuts that are marked “Choice” or “Select.”

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5 Protein-Packed Power Snacks

Posted on July 27, 2012 by MGL FItness

When you’re looking for something to snack on, it’s so easy to just reach for a granola bar, crackers or a piece of fruit. They’re portable, pre-packaged and non-perishable in the heat. While these snacks are by no means unhealthy for you, they are all carbohydrate-dense and lacking in protein. As an athlete, it’s important to take in protein whenever possible for muscle growth and repair. The next time you find yourself jonesing for an afternoon snack, reach for one of these protein-packed power snacks instead.

1. Edamame

Edamame (aka, roasted soybeans) contain the highest amount of protein of any other type of bean, at 68 grams of protein per cup! Edamame is often served as an appetizer at Asian restaurants, but you can also find it in most grocery stores. Fresh edamame can be on the expensive side, but if you can find it frozen, it’s slightly more affordable and just as packed with protein.

2. Chocolate Milk

You might want to consider dumping out that Gatorade bottle and re-filling it with chocolate milk. According to WebMD, fat free chocolate milk does a better job of repairing your muscles than do most sports drinks. One 8-ounce glass of milk has over 8 grams of protein, which is 16% of your recommended daily value.

3. Hard-Boiled Egg

Ah, the incredible, edible egg. So tasty yet so full of nutrients. No matter how you prepare an egg, it comes packed with 6 grams of protein. However, if you’re interested in taking your eggs to go, opt for the hard-boiled version. Keep a couple of pealed hard-boiled eggs in your refrigerator at all times for easy access.

4. Nuts

If you’re the type of snacker that loves to keep a handful of munchables on hand at all times, nuts are a great high-protein alternative to chips or crackers. Although nuts are higher in calories than some snacks, their high fiber and protein concentrations help keep you full longer, so it doesn’t take as many nuts to sustain you as you might think.

5. Cottage Cheese

Cottage cheese is a great way to load up on protein and calcium at the same time. If you’re not a big milk-drinker cottage cheese is a great alternative to keep your bones strong and healthy.

Not only does protein help athletes to repair and build muscle, it also helps us to feel satiated throughout the day. Sure a granola bar or bagel might fill you up for the time being, but it’s sure to wear off in about an hour, leaving you hungry for more and lacking energy for your workout. Choose one of these high-protein snacks instead to keep you going strong all day long. What’s your favorite way to load up on protein throughout the day?

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10 Snacks with 100 Calories or Less

Posted on July 20, 2012 by MGL FItness

Do you ever find yourself rummaging through the pantry looking for something to eat, but you’re so hungry you end up eating the first thing in sight? This is a good way to blow all of the hard work you’ve put into eating healthy all day long. Instead, keep these healthy, low-calorie snacks on hand at all times, to fight off those mid-day hunger-induced snack attacks.

1. String Cheese

Cheese in moderation is a great source of calcium and protein. And, you can feel good about eating not just one, but 2 sticks!

2. Tomato Juice

If your mid-day hunger attack has you craving something salty, reach for a refreshing glass of tomato juice. Add some celery salt, pepper and Tabasco sauce to really crank up the flavor!

3. Veggie Sticks & Hummus

If you have a hard time getting your 3-5 servings of vegetables a day, indulge in some veggies and hummus for your mid-day snack. About 1 cup veggies (carrots, celery, cucumbers, broccoli) and 2 tablespoons of hummus will keep you under 100 calories.

4. Banana

The banana is the best natural, pre-packaged power snack you can think of. Bananas are full of potassium, and they’re filling enough to get you through your day.

5. Popcorn

Popcorn is any dieter’s dream snack; it satisfies your craving for salt, and you can eat a lot of it without consuming a lot of calories. As long as you don’t spring for the “Butter Lovers” variety, you can eat 3 whole cups of popcorn for 100 calories.

6. Light Yogurt

On these hot afternoons when you’re looking for a refreshing treat, pop open a light yogurt. Fruity flavors such as orange, mixed berry or strawberry kiwi are the healthiest and the most refreshing.

7. Cantaloupe

Melons are a great way to fill your stomach without killing your diet. That’s because they’re primarily comprised of water. You can enjoy half of a cantaloupe for less than 100 calories!

8. Dark Chocolate

Sometimes, the only way to abolish a craving is to indulge. If you’re craving chocolate, allow yourself some chocolate. The longer you fight the craving, the more damage you’ll do when you finally do give in. Allow yourself 5 dark chocolate Hershey’s Kisses to settle your sweet tooth.

9. Non-Fat Latte

Make a stop at your favorite coffee shop and grab a small, non-fat latte. Score a caffein fix and a low-calorie snack at the same time!

10. Popsicle

Another easy way to satisfy your sweet tooth is to suck on a popsicle. Find the ones with real fruit frozen inside for added nutrients.

A 100 calorie snack is a great way to give yourself that boost you need to make it to your next meal and to keep your metabolism going strong throughout the day.

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Healthy Cookout Recipe: Glazed Chicken Skewers with Grilled Corn on the Cob

Posted on July 11, 2012 by MGL FItness

Grilling is one of the healthiest ways to prepare chicken. Unfortunately, if you’re not careful, the grill can suck the juices out of your chicken, leaving you with tough dry chicken. This glazed chicken recipe keeps the chicken juicy and even more flavorful. Serve the chicken skewers with grilled sweet corn and you have yourself a healthy summertime meal, perfect for your next cookout!

Ingredients

1 1/2 Lb boneless chicken breast
1/2 Cup Ketchup
2 Tablespoons honey
1 Tablespoon Worcestershire sauce
1/4 Cup vegetable oil or olive oil
Salt and Pepper
4 Ears of sweet corn
Butter
Wooden skewers

Instructions

In a small bowl, mix together ketchup, honey and Worcestershire sauce
Slice the chicken breasts lengthwise into 1/2 inch thick strips
Skewer the chicken strips
Brush the chicken breasts with oil
Sprinkle chicken with salt and pepper
Grill the chicken at medium to medium-high heat until the chicken is cooked through
When chicken is nearly cooked, brush the ketchup mixture on each skewer
While chicken is grilling, peal sweetcorn and place on the grill
Grill corn until grill marks show – about 3 to 4 minutes
Allow people to add their own butter and salt to the corn
Enjoy!

*Serves 4

One of the keys to a great cookout is serving food that is fun and easy to eat outside. That’s another reason these chicken skewers are so perfect for your cookout menu. People can easily grab another skewer when they’re ready and eat the chicken right off the stick. Sweet corn can also be eaten right off the cob, so there’s no need for utensils!

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Healthy Cookout Recipe: Loaded Turkey Burgers

Posted on July 2, 2012 by MGL FItness

The 4th of July is all about grilling out with friends and family and celebrating the birthday of our great country. And what says “cookout” like a thick, juicy burger piled high with all the fixings? This Independence Day, serve up a healthy version of this cookout staple using lean ground turkey and a colorful display of fresh veggies.

Ingredients

1 Lb ground turkey
2 Tablespoons soy sauce
1 Tablespoon seasoning salt
2 Tablespoons olive oil
2 Avocados
2 Tomatos
1 Red onion
Baby spinach
Cheddar cheese
Mustard
Ketchup
Whole wheat buns

Instructions

In a large bowl, mix together the ground turkey, soy sauce, olive oil and seasoning salt
Using your hands, form the ground turkey into patties about 4 inches in diameter and 1 inch thick
Slice avocados, tomatos and onion and set aside
Grill the burger patties as desired
Once the burgers are cooked, turn off the grill and put a slice of cheese on each patty and allow cheese to melt slightly
Pull the burgers from the grill and allow people to assemble their own burgers with all the veggies and condiments they can handle!

*Serves 4

If you just can’t resist the taste of a juicy burger but are watching your calorie and fat intake, substituting lean ground turkey for ground beef is a great way to get the best of both worlds. Just be sure to check for the type of turkey used. The package should tell you whether light or dark meat was used, so opt for ground turkey that consists of light meat or lean dark meat. By the time you load up your turkey burger with veggies and condiments, you’ll completely forget that you’re eating ground turkey as opposed to ground beef!

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Soup’s On! Healthy Chicken Tortilla Soup Recipe

Posted on June 27, 2012 by MGL FItness

Who doesn’t love Mexican food? So comforting, so flavorful, but unfortunately it gets a bad rap for being unhealthy, no thanks to the fast food version brought to you by places like Taco Bell. The good news is, Mexican food doesn’t have to be unhealthy! The next time you’re looking to treat yourself to Mexican cuisine try out this chicken tortilla soup recipe. It’s loaded with healthful ingredients and is 10 times more flavorful as your favorite grande burrito off the Taco Bell menu.

Ingredients

2 Boneless chicken breasts
1 1/2 Teaspoons cumin
1 Teaspoon chili powder
3 Cloves of garlic
1/2 Teaspoon salt
2 Tablespoons olive oil
1 Cup red onion – chopped
1 Green pepper
1 Red bell pepper
1 Jalapeño pepper
1 28-oz can crushed tomatos
3 Cups low sodium chicken stock
3 Tablespoons tomato paste
3 Cups of water
2 Cans of black beans
2 Can of corn
1 Can of hominy
2 Avocados
Chopped fresh cilantro
2 Cups tortilla chips

Instructions

In a small bowl, combine cumin, chili powder and salt
Pour 1 tablespoon of oil into a hot skillet
Add chicken breasts and sprinkle with a small amount of the spice mixture
Cook the chicken thoroughly
Meanwhile, in a large pot, heat 1 tablespoon of olive oil
Add to the pot chopped peppers, onion and minced garlic – saute until tender
Add the remaining spice mixture to the pot
Once chicken is cooked, shred the chicken with two forks and add to the pot
Add to the pot diced tomatos, chicken stock, tomato paste, water, beans, corn and hominy
Bring the soup to a boil and then continue to simmer for 45 minutes
Top soup with diced avocados, cilantro and tortilla chips

*Serves 8

Broth based soups are typically relatively healthy. This recipe is especially nutritious, as it provides you with plenty of protein and vegetables. Serve the soup with a fruit salad and a piece of corn bread and you’ll have yourself a square meal!

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4 Tricky “Health Foods” to Watch Out For

Posted on June 22, 2012 by MGL FItness

We’ve all been there. Either we’re in a hurry to get to that next meeting and don’t have time to eat a full lunch, or our mind tricks us into thinking that small handful of trail mix is a low-calorie alternative to breakfast. An hour later, our stomach is growling and we have nothing to show for those couple hundred calories we just sucked down. Take the time to think about your meals for the day before you get wrapped up in your hectic schedule, or so starving that you’ll eat anything in sight.

1. Granola

On the surface, granola has “health food” written all over it. The rolled oats and accompanied fiber do offer some nutritional benefits, however granola is not ideal for those trying to cut calories. Granola is typically sweetened with sugar and the recommended serving size is usually significantly smaller than the heaping scoop we pile on top of our yogurt.

The Alternative

Oatmeal is a much healthier option and is typically more filling than granola. Opt for unsweetened oatmeal and add fresh fruit for added flavor and sweetness.

2. Trail Mix

Can’t break away from your desk for lunch? Grab a bag of trail mix and go to town! Not so fast. Although this may seem like a light lunch (after all, peanuts, raisins and M&Ms are all tiny right?) the truth is, these elements are packed with calories and fat. More specifically, one ounce of peanuts contains 160 calories and 14 grams of fat. Even if you capped your consumption at 1 cup of trail mix (4.5 oz), you’re looking at approximately 720 calories!

The Alternative

Chances are if you eat a cup of trail mix, you’re stomach is going to be yelling at you an hour later to feed it more. For 720 calories you could have eaten a hearty turkey sandwich and a banana. Now that’s a hearty lunch! On days when leaving for lunch isn’t an option, pack yourself a lunch so you’re not left scrounging for whatever food you can find in your cubicle.

3. Smoothies

Smoothies are a refreshing summer treat. But that’s all we should think of smoothies as, a treat. The smoothies that you buy at fast food restaurants are typically loaded with frozen yogurt and rarely contain real fruit. Although they’re called “smoothies” they’re really more akin to a shake or malt.

The Alternative

If you’re dying to cool off with a smoothie this summer, try making your own smoothies with frozen strawberries and bananas. Instead of frozen yogurt, use milk or orange juice for a healthier alternative. You can even mix in a scoop of protein powder for added nutrition.

4. Canned Soup

Unless your blood pressure is dangerously low, try to steer clear of canned soup. On the surface, soup seems like such a healthy option. After all, it’s loaded with vegetables and consists mostly of water. However, a can of soup typically contains an entire day’s worth of sodium!

The Alternative

For an alternative to canned soup, try making your own soup. You can control sodium levels by using low-sodium chicken stock and add flavor with sodium-free seasonings and spices.

So often the foods that are marketed as health food are highly processed and packed with preservatives. Try to stick to natural, homemade options for a healthier diet. Also, avoid “skimping” on meals with filler snacks because chances are, that snack is loaded with calories and won’t tide you over until dinner.

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Healthy Cookout Recipe: Fruit Pizza

Posted on June 20, 2012 by MGL FItness

When you’re looking for healthy summer dessert ideas, you need not look much further than your produce section. Fruit always makes for a light refreshing summer treat. Since it’s naturally sweet, you don’t have to add a lot of sugar in order to feel like you’re eating dessert. This ensures that your desserts don’t break the diet you’re working so hard to maintain. This simple fruit pizza recipe is the perfect dessert to bring to your next summer barbecue.

Ingredients

1/2 cup butter
1/4 cup powdered sugar
1 cup flour
1/2 cup sugar
1 8oz package cream cheese
Lemon zest
Strawberries
Blueberries
Peaches
Kiwi
Grapes

Instructions

For the crust, beat softened butter, powdered sugar and flour until smooth
Spread over a pizza pan and bake at 350° for 12-15 minutes
When the crust is lightly browned, remove from oven and let cool
For the filling, beat the cream cheese until smooth
Add sugar and beat until smooth and creamy
Spread over cooled crust
Cut strawberries, peaches, kiwi and grapes into bite-size pieces
Arrange the fruit on the pizza as desired
Sprinkle lemon zest over the pizza

*Serves 8

This fruit pizza recipe is easy to make and relatively healthy. It also gives you the flexibility to change up the fruit toppings using your favorite fruits and fruits that are in season at the time. Let us know what you thought of the recipe after you try it out for yourself!

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