Comments Off on Low-Carb Pecan Butter Glazed Salmon

Low-Carb Pecan Butter Glazed Salmon

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Ingredients to make 2 servings

2 salmon filets (4-6 oz each, size of palm) 
Salt and pepper to taste 

PECAN BUTTER 
1 1/2 Tablespoons pecans, finely chopped 
2 Tablespoons  butter, softened 
1/2 Tablespoon fresh parsley, chopped 
3/4 teaspoon lemon juice 

SIDE DISHES 
2 cups broccoli, steamed 
Side salad (add your favorite veggies!) 

HOW TO MAKE PECAN BUTTER: Bake pecans on ungreased cookie sheet at 350 degrees until golden (about 3-4 minutes, stirring occasionally.) Mix pecans with butter, parsley and lemon juice. Set aside. 

HOW TO COOK SALMON: Preheat oven to broil to cook the salmon. Sprinkle both sides of fish with salt and pepper. Place in a lightly greased, oven-proof baking dish. Place dish on top oven rack 4 to 6 inches from broiler and broil about 4 minutes. Turn filets over and top each with about 1 tablespoon pecan butter. Continue broiling until fish flakes easily with a fork (about 4 to 8 minutes depending on thickness). 

Serve with broccoli and a side salad (Veggie are unlimited)

Comments Off on Low-Carb Spiced Pork Chops

Low-Carb Spiced Pork Chops

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Serves 2 

2 pork chops (4-6 oz each, size of palm) 
1/2 tablespoon olive oil 
1/4 tablespoon butter 
1/4 cup chicken broth, low sodium 

SEASONING 
1/2 teaspoon paprika 
1/4 teaspoon oregano 
1/2 teaspoon cumin 
1/2 teaspoon garlic powder 
1/4 teaspoon salt 
Pinch of fennel seeds, crushed (optional) 
Pinch of cayenne pepper 

SIDE DISH 
2 cups broccoli, steamed (unlimited veggies!)

Combine spices together in a small bowl and sprinkle mix on both sides of the chops. 

Heat olive oil in a pan over medium heat, then add pork chops and cook on both sides until done. Remove from pan and keep warm by covering lightly with foil. 
Add butter to pan and use a whisk to stir browned bits. Add chicken broth and keep whisking until the sauce reduces in about half, stirring well. 

Serve the chops with the sauce on top and steamed broccoli.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve with steamed brown rice or a baked potato (remember a serving of smart carbs is the size of your fist).

P.S. I am a vegetarian, so I haven’t personally tried this recipe, however my clients who have tried this one really like it!

 

Comments Off on Low-Carb Seared Citrus Salmon

Low-Carb Seared Citrus Salmon

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Serves 2 

2 salmon filets (4-6 oz each, your protein serving should be about the size of your palm) 
1/2 tablespoon olive oil 
2 tablespoons low-sodium chicken broth 
2 teaspoons lemon juice (or use fresh squeezed lemon) 
1/2 tablespoon butter 
Salt and pepper to taste 

SIDE DISH: Steamed green beans (unlimited veggies!) 

Heat olive oil in a pan over medium heat. 
Add filets to the pan, adding salt and pepper as desired. Cook on both sides until done. Remove from pan and keep warm by covering lightly with foil. 
Add chicken broth to the pan and with a whisk, stir up brown bits in pan. Allow the mixture to reduce slightly. 
Whisk in lemon juice and mix well. 
Remove pan from the heat and whisk in butter. 
Spoon the lemon sauce over the seared fish and serve immediately with a side of steamed green beans.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve over steamed brown rice (remember a serving of smart carbs is the size of your fist).

Comments Off on Low-Carb Garlic Lime Chicken

Low-Carb Garlic Lime Chicken

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Low-Carb Garlic Lime Chicken

Ingredients (Serves 2)

  • 2 teaspoons olive oil
  • 2 tablespoons chicken broth, low-sodium
  • 2 teaspoons butter
  • 2 pieces chicken breast halves, boneless skinless (4-6 ounces each…about the size of your palm!)
  • 1 tablespoons lime juice
  • 8 stalks asparagus
  • 1/4 teaspoon thyme
  • 1/4 teaspoon pepper
  • 1 Pinch paprika
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 Pinch cayenne pepper

Preparation

2 boneless skinless chicken breast halves (4-6 oz each) 
2 teaspoons butter 
2 teaspoons olive oil 
2 tablespoons low sodium chicken broth 
1 1/2 tablespoons lime juice

SEASONING 
1/4 teaspoon salt 
1/4 teaspoon pepper 
Pinch of cayenne pepper 
Pinch of paprika 
1/2 teaspoon garlic powder 
1/4 teaspoon onion powder 
1/4 teaspoon thyme

SIDE DISH 
8 stalks asparagus, steamed (as always, veggies are unlimited!) 

Mix seasonings together in large zip-top bag. Add chicken breasts to the bag, seal and gently massage around until all chicken is well coated with seasoning. 
Heat pan over medium heat; add butter and olive oil to pan. 
Once butter is melted, add chicken and cook on both sides until done. Remove from pan and keep warm by lightly covering with foil. 
To skillet, add lime juice and broth. Using a whisk, mix liquids to get browned bits off pan bottom and sides. Continue cooking until sauce has slightly thickened. 
Add chicken back to the pan, coating with the sauce. Serve with a side of asparagus.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve over steamed brown rice (remember a serving is the size of your fist).

Comments Off on A Healthier Thanksgiving Dinner

A Healthier Thanksgiving Dinner

Category : Healthy Eating

Dear Friends:

Traditionally, Thanksgiving dinner goes hand-in-hand with a super-sized meal followed reclining (or napping) on the couch. Sound familiar?

XO Fitness wants to help you enjoy a Healthier Thanksgiving Dinner

If you’re in charge of dinner or helping to plan, keep these tips in mind (even if you aren’t in charge,# 3, #4, #6, #7 are key to your healthy Thanksgiving:

1) Schedule the meal earlier in the day.  Having the big meal at noon or 2 PM will give your body time to digest it before bedtime. Also, if you’ve finished dinner before dark you can go outdoors for some fresh air and possibly a walk. 

2) Serve small dishes every hour or so. Another suggestion, turn Thanksgiving into an all- day celebration this will spread the calories out throughout the day and you’ll be less likely to feel over-stuffed.

3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions so you have room to “taste” everything.

4) Minimize the carb overload. Instead of eating sweet potatoes, mashed potatoes, stuffing and rolls choose only one or two of these dishes.  It will save a ton of calories and you’ll feel less ‘stuffed!’ (pun intended!) By the way, making cauliflower mashed potatoes is a great alternative regular mashed potatoes!

5) Serve appetizers. Prior to the main meal, serve a colorful vegetable platter, delicious soup and/or salad.

6) Serve lots of vegetables. Offer two or three different types of vegetables at the table (and they don’t have to be heavy-duty casseroles…just simple steamed or roasted vegetables).

7) Drink water. Set out water glasses for everyone with dinner.

Have a Healthy, Happy Thanksgiving!

Ryan & Karin and the XO Fitness Training team

Comments Off on XO Foodie: Spiced Pumpkin Seeds

XO Foodie: Spiced Pumpkin Seeds

Category : Healthy Eating

Halloween wouldn’t be complete without this traditional favorite. The hard part is retrieving the seeds from the pumpkin!!

Spiced Pumpkin Seeds

Spiced Pumpkin Seeds

Ingredients:

1 C pumpkin seeds 

1 T extra-virgin olive oil

1 T honey

pinch of each:

Salt

Pepper

cinnamon

Cumin

Cayenne

Instructions:

Preheat oven to 350 degrees.

Spread pumpkin seeds on baking sheet and bake 10 minutes…flip seeds after 5 minutes.

Remove seeds from oven  and toss seeds with olive oil, honey, and spices listed above.

Return to oven and roast until golden brown. 5-10 minutes….keep an eye on them…they burn easily!!

 

Comments Off on XO Foodie: Curry Pumpkin Hummus

XO Foodie: Curry Pumpkin Hummus

Category : Healthy Eating

Lori & Eben brought this Curry Pumpkin Hummus along with tortilla chips to our pumpkin party last week. It was delicious! Eben says he rarely follows a recipe, but (mostly) followed this one:

Ingredients

1 T extra virgin olive oil

2 Cloves garlic, minced

1 T curry powder

1.5 T honey

1 can (15 oz) garbonzo beans, drained and rinsed

1 can (15 oz) unsweetened Pumpkin Puree

1.5 t finely minced fresh ginger

1.5 t koser or sea salt

In a small frying pan over medium heat, warm the oil.  Add garlic and saute for about 30 seconds. Add curry and saute for 1 additional minute. Stir in honey and remove from heat.

In a food processor, chop garbonzos until they are finely mashed.  Add pumpkin, ginger, salt and garlic mixture. Process until hummus is smooth. Taste and adjust seasoning to taste. Set aside for a least 1 hour.

Garnish with toasted pumpkin seeds if desired. 

Sorry, no pictures…we ate it all up before I thought of that!!

Comments Off on Pumpkin Foodie: Pumpkin & Pasta

Pumpkin Foodie: Pumpkin & Pasta

Category : Healthy Eating

Ingredients

1/2 small sugar pumpkin

4 T extra-virgin olive oil (divided)

1/2 t salt

2 T honey

1/2 lb. whole grain pasta

2 t minced garlic

2 minced anchovies (optional…we skipped these)

1/2 C  finely chopped walnuts

1/2 C grated Parmesan cheese

1) Peel half of a small sugar pumpkin and cut into 1-inch chunks.  (about 4 cups) Toss with 2 Tbsp olive oil, salt & honey. Roast on a baking sheet at 425 degrees until tender, about 45 minutes.

2) Meanwhile, bring a pot of salted water to a boil and cook the pasta according to the package directions. When done cooking, drain but reserve 1/2 cup of cooking water.

3) When pumpkin is done is cooking, heat 2 Tbsp. olive oil in a skillet over medium heat and add minced garlic, cook about 1 minutes (until garlic is softening) then add walnuts and pumpkin. Stir to combine without smashing pumpkin chunks.

4) Combine pasta with 1/2 cup pasta cooking water and Parmesan cheese. Drizzle with more olive oil.

5) Transfer to bowl and toss with pumpkin mixture. Serve!

Nutritional info(serves 4):

521 calories

5 g saturated fate

21 g unsaturated fat

61 carb

16 g protein (that would be with the anchovies, mind you)

7 g fiber

 

 

Comments Off on XO Friday Foodie: Quinoa & Spinach Pilaf

XO Friday Foodie: Quinoa & Spinach Pilaf

Category : Healthy Eating

This is a great side dish featuring quinoa, one of the many Smart Carbs listed on the Vemma Bod-e Trainer Smart Food Guide. Those of you following the Carb-Cycling plan will want to make this on a high carb day. Remember the serving size for a Smart Carb is about the size of your fist. If you are interested in finding out more about carb-cycling please ask us, or register for a Smart Loss Seminar.

This recipe is from Everyday FOOD (thanks, Martha)

Quinoa & Spinach Pilaf

One serving of quinoa (about the size of your fist)

1 T olive oil

1 finely chopped small yellow onion

1 minced clove garlic (or more)

1 cup uncooked quinoa

5 cups baby spinach

1 T lemon zest

In a large saucepan, heat olive oil over medium. Add chopped onion and minced garlic; cook until soft, about 4 minutes. Saute one cup of rinsed, but not cooked quinoa in pan for about one minute. Add 1 1/4 cups water and bring to boil. Reduce heat and simmer, covered until water is absorbed, about 20 minutes. Stir in spinach and lemon zest, then season with salt and pepper. Serves 4

Pretty easy…totally ready in 30 minutes. Serve with your choice of lean protein approximately the size and thickness of your palm!

Comments Off on Wait! Don’t buy that Halloween Candy yet!

Wait! Don’t buy that Halloween Candy yet!

Category : Healthy Eating

Save your money, save your waist-line…

It’s the first week of October, so of course the stores are well-stocked with trick-or-treat candy, but does that mean you need to stock your pantry?!? Probably not…be realistic, if you buy Halloween candy now will it actually be around on October 31st when the kids come knocking? I doubt it! Instead you or your spouse and/or your kids will have eaten it all up and you will have to go buy more for the trick-or-treaters. 

My advice, leave the candy in the store until just a few days before Halloween otherwise, stepping on the scale might get a little scary! 

Yours in Health & Fitness,
Karin Jennings
XO Fitness
karin@xofitness.com