Dad’s Day Dish Compliments of Atlanta Personal Trainer

Mahi Mahi Fish Tacos

2 Mahi Mahi Burgers from Trader Joe’s

4 Reduced Carb Whole Wheat TJ’s Tortillas (These are my favorite new find at TJ’s!  Each one only has 45 calories and 3 net carbs, and 7g of fiber!)

1/2 cup frozen fire roasted pepper and onion blend

2 cups broccoli slaw

1/4 cup fat free ricotta cheese

1 Tbsp Chipotle Mustard (Silver Spring makes a great one!)

Saute the Mahi Mahi burgers about 6 min on each side.  Once cooked add the broccoli slaw to the pan and season with spices as you wish (for an extra fat burning kick add some red pepper).  Mix the burgers and slaw together.  In a separate pan, spray with cooking spray and heat to medium heat.  While heating, in a small bowl mix the ricotta cheese and mustard.  In the heated pan add a tortilla and a put a dollop of the cheese mixture on the tortilla.  Heat for about 1-2 minutes and add some of the Mahi Mahi and veggie mixture to the totilla shell.  Enjoy while its hot!

Quick, easy and absolutely yummy!  Guaranteed to impress your Dad with this one…(He’ll never know if came from a box)!

Recipe serves 2.  Nutrition Facts (per serving, 2 tacos)

245 calories, 8g fat, 29g protein, 27g carbs, 16g fiber (this is more than half of your daily required intake!)

Mandy Malool

B.S.Ed, ISSA-CFT

 

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Share a Fabulously Fit Day with Dad!

 

Peachtree Road Race

Every year I ponder over ideas of what to do for my Dad for Father’s Day. My Dad is a simple and graciously giving man. He does so much for everyone (especially our family), all along expecting nothing in return. So every year when Father‘s Day comes around it is an agonizing battle in my mind to find that gift that seems grandiose enough for a man who has gives so effortlessly, yet his only wish is for others to be happy. As easy as it seems, for my Dad, like many others, nothing means more than the gift of spending quality time together. So this Father’s Day, think about spending some time doing something that will encourage the man that has cared so much for you to do the same for himself. Here is a list of ideas that will help to inspire your Dad to live a long and healthy life so you and your Dad have many more Father’s Day’s together!

1. Get him a massage–a massage is a great way to easy your mind, relax and relieve stress and sore muscles.
2. Men’s Health–give your Dad a 1 year subscription to Men’s Health or Clean Eating (if you Dad is the cook of the family, like mine).
3. Cook a Healthy Meal Together -According to the wisest man to ever live, Solomon, “…there is nothing better for people in this world than to eat, drink and enjoy life.” (Ecclesiastes 8:15) So this Father’s Day, plan a healthy meal and treat your Dad to some good food, drinks and enjoy it together. Check out the Father’s Day Recipe ideas at www.eatingwell.com/recipes_menus/collections/fathers_day.
4. Memory Box–Make a box of memories from your childhood. Have each family member add a special memory of Dad to the box. You could include pictures, foods, toys, funny memories, jokes, etc. Look through the box and share your fondest memories together. Sharing joy and laughter together relaxes your body, boosts your immune system, triggers the release of endorphins (the bodies natural feel good hormones) and laughter protects your heart by improving function of the blood vessels and increases blood flow (www.helpguide.org).

5. Plan a day hike, family tennis match, golf outing, participate in a walk/run such as a 5k for a charitable organization, go outside and “throw a few”…whatever you do, just get out and be active in whatever sport/exercise your dad is into and do it TOGETHER!

6. Surprise your Dad with a home visit or a visit to a personal trainer. A personal trainer can help show you and your Dad exercises and routines that will help you both to stay healthy for years to come! I know some good one’s if you need a recommendations 😉

Don’t waste another minute…Father’s Day is this Sunday, June 17th. So get a jump start and begin planning your healthy adventure with your Dad.

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3 “Egg-cellent” Recipes to Help Jump Start Your Day

With Easter just around the corner, eggs are in abundance at the grocery store. Eggs are an excellent source of protein and they are packed full of essential vitamins A, E, B-12, and folate. Adding eggs to your daily nutrient intake will help you sculpt those sexy, lean muscles you want to show off in that bathing suit this summer. Try one of these easy egg recipes this week!

The Whey Egg-cellent Shake
½-1 scoop chocolate whey isolate protein powder
1/3 cup of pasteurized liquid egg whites
1 tbsp all natural nut butter
¼ cup of old fashion oats
1 tbsp unsweetened dark cocoa powder
4 oz unsweetened Almond Milk
Ice Cubes
Stevia, to taste

Blend all ingredients to desired consistency.

Egg-cellent Protein Crepes
4 egg whites
½-1 scoop of whey protein powder (vanilla is my favoirte)
1 cup of fresh berries (blueberries, strawberries, raspberries, etc.) OR 1 small banana
2 packs of Stevia
1 tbsp of cinnamon (or if you are a chocolate lover, cocoa powder)
1 tbsp all natural peanut or almond butter

1. Combine the protein, egg whites, stevia, and cinnamon (or cocoa) in mixing bowl and mix until smooth.
2. Pour the mixture in a non-stick pan. Cook for about two minutes.
3. Fill the crepe with nut butter and fruit.
4. Fold over the crepe to hold the nut butter and fruit inside. Cook for 1-2 more minutes.

Easy Egg Frittata
½ cup of broccoli
2 cups spinach
¼ cup of frozen onion and pepper mixture
½ cup of cottage cheese
4 egg whites
1/8 tsp cumin
1/8 tsp cayenne pepper
1 clove garlic
Salt and pepper to taste

1. Preheat broiler. In a large pan, sauté broccoli, onion and pepper mixture and fresh spinach (I use EVOO cooking spray for sautéing).
2. In a mixing bowl combine spices, eggs and cottage cheese.
3. Pour over veggies into an ovenproof skillet. Place under broiler until mixture is set and lightly brown (about 4 minutes).
4. Serve with sweet potato hash browns, oats or whole grain toast to get some added healthy carbs.

Mandy Malool
Certified Personal Trainer

Hangover Relief!

Brad Kolowich Jr. - asparagus
“Chances are you’ve all tried all the old wives’ tale sures for the hangover, inluding drinking more, but recent research from Korea suggests that asparagus may be the solution. Researchers from Jeju National University exposed human liver cells to asparagus extract and found that the vegetable more than doubled the activity of two key enzymes that metabolize alcohol in the body, a process critical for alleviating hangover symptoms. In addition, asparagus was found to help protect the liver from toxic insults of alcohol.

Try It At Home: Take 1,000-2,000 mg of asparagus officinalis extract after a night of drinking and in the morning upon waking, without food.”

Source- Journal of Food Science (In Press), 2009. Muscle and Fitness

Image source- www.worldcommunitycookbook.org/…/asparagus.jpg

14 Foods That Will Change Your Life

Brad Kolowich Jr.

Beans- reduce obesity

Blueberries- lowers risk for cardiovascular disease

Broccoli- lowers incidence of cateracts and fights birth defects

Oats- reduces the risk of type II diabetes

Oranges- prevents strokes

Pumpkin- lowers the risk of various cancers

Wild Salmon- lowers the risk of heart disease

Soy- lowers cholesterol

Spinach- decreases the chance of cardiovascular disease and age-related macular degeneration

Tea- helps prevent osteoporosis

Tomatoes- raises the skin’s sun protection factor

Turkey- helps build a strong immune system

Walnuts- reduces the risk of developing coronary heart disease, diabetes, and cancer

Yogurt- Promotes a healthy gastrointestinal tract helping to reduce the risk of disease.”

For more visit: www.superfoodsrx.com or…

Sources:

Text- Pratt, Steven. Superfoods Rx: Fourteen foods that will change your life/Steven G. Pratt and Kathy Matthews. – 1st ed.

The Best Summer Burger

1 egg

1 lb lean ground beef

1/ cup oats

1/3 cup diced onion

1/2 cup chopped spinach

2 Tbsp reduced-fat chredded Mexican-blend cheese

4 whole-grain buns

Salt and pepper to taste

1. In a large bowl, whisk the egg. Add everything else and mix-your hands are the best tool-until well blended.

2. Form the meat into four patties. Place the burgers on a grill or nonstick skillet that’s heated over medium-high.

3. Cook approximately 6 minutes per side or to desired level of doneness.

Makes 4 servings. (Wrap any extra burgers in plastic and freeze for later.)

Per burger: 263 calories, 27g protein, 8g carbs, 13g fat (5g saturated), 1g fiber, 416mg sodium

* Recipe from “menshealth.com/shortordercook”