Comments Off on Friday Foodie: Grilled Swai & Cauliflower

Friday Foodie: Grilled Swai & Cauliflower

Category : Healthy Eating

It’s time to pull out the grill when it’s over 90’F outside with 100% humidity(and the air Baking on the Grill instead of in the Ovenconditioner seems to be running non-stop just to keep the house below 80!). 

This week our Friday Foodie’s are Karin and her father Paul.  Karin for her cauliflower recipe recently posted here, and Paul for his seasoning recipe that he found for Spicy Grilled Fish.  His recipe calls for Red Snapper or Orange Roughy Fillets, but I found something in the Fish Freezer called Swai.  So I bought it, brought it home, and then looked up online what the heck it was and how to cook it.

According to Wikipedia, Swai is actually an omnivorous freshwater fish found in Thailand’s  Swai FilletsMekong River.  It is really an “Iridescent Shark Catfish” but apparently due to international concerns regarding shark products, it was renamed Swai.  That said, Swai is a mild white fish that has a soft texture and could easily be blackened like Catfish.  I used Paul’s seasoning blend sparingly (although I love it hot!

Paul’s Spicy Fish Seasoning Blend:

2t Paprika
1t salt
1t onion powder
1t garlic powder
1/4-1/2 t cayenne powderAluminum Foil used for Grilling fish
1/8-1/4 t white pepper
1/4 t each of dried oregano, basil & thyme.
Method:  Defrost and pat excess water off of fish fillets.  Rub the fillets with olive oil and then sprinkle both sides with the seasoning blend.  (Go light for those who don’t like it hot!)  Spray the Grill with cooking spray BEFORE lighting it.  Grill fillets, covered, for 3-4 minutes per side or until fish flakes with a fork.

Now, that’s what I was told to do.  What I actually did was make an aluminum foil packet and Swai cooked on grill in foil packetcooked it in that instead.  Because the kids are highly spice sensitive, I actually used very little of the seasoning blend and dotted the fillets with butter.  The result was almost too tender.  I think I’ll blacken the Swai next time I grill it and place it directly on the grill.  -Ryan.




Comments Off on Build a Better Butt #1

Build a Better Butt #1

Category : Exercise

Great Butt Exercise

Quadruped Hip Extension

Quadruped Hip Extension: On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Keeping the knee bent at 90 degrees; lift leg up until the thigh is lined up with the body (parallel to the floor). Do not lift any higher because this will cause the spine to arch.

According to John Porcari, an exercise scientist at the University of Wisconsin-La Crosse, “When you look at the EMG levels, quadruped hip extension elicited the highest muscle activation, and we did it without any weight. I think if you used ankle weights, that exercise would be even more effective in terms of targeting the buttocks.”

How many should you do? Try 10 -15 SLOW & controlled lifts.

Why train your glutes? One look in a three-way mirror is enough to motivate most of us. However, besides looking good, training your gluteals is important because if they are weak you are at risk for low back and/or knee problems. 



Comments Off on XO Friday Foodie: Super Cool Melon Mint & Feta Appetizer

XO Friday Foodie: Super Cool Melon Mint & Feta Appetizer

Category : Healthy Eating

A healthy hors d'eouvre

Feta, Mint & Melon Appetizer

This is my best attempt at recreating that stupendously delicious appetizer that Chris Mangless served at a De Pere at Dusk and client appreciation party we hosted at our studio a couple years back.  Chris, AKA The Traveling Chef, is the owner of Three Three Five  on South Broadway in Green Bay and features a special menu for each Wednesday night Farmer’s Market. 

When I first tasted this combination of flavors I was speechless.  It was that good.  I immediately turned to Chris Mangless and asked how he could have possibly came up with something so good that just sounds so wrong.  Feta and melon?  Mint and Balsamic?

His explanation was simple:  Learn how to balance the salty with the sweet and you can make combinations most people wouldn’t dream of.

So here it is:

Mint Melon & Feta appetizer
-Cubed or balled cantaloupe, honeydew and/or watermelon*
-Feta, finely crumbled
-Fresh mint leaves
-Balsamic reduction**
In small bowls, place about a half cup of melon, top with about a teaspoon of the finely crumbled feta, a couple of mint leaves and drizzle lightly with the balsamic reduction.  Serve chilled.
*I think the melon balls are better than the cubes… but don’t have a melon baller!
**To make the balsamic reduction, simply simmer balsamic vinegar over low heat until it reduces in volume by about half.   This is best done at your in-laws home (which, due to time constraints, is what I did), as the vinegar smell is really overwhelming.  Let’s just say that I almost lost my favorite son-in-law status, and I’m their only son-in-law!


Comments Off on Beat the Heat

Beat the Heat

Category : Active Living, Exercise, Healthy Eating

Is summer vacation and hot weather challenging your weight loss efforts? Too Hot to Cook
  • It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
  • Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
  • Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
  • Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
  • Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
  • Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
  • Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
  • Exercise early The sun is up early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
  • Get Acclimated If you know you will be participating in an event that will require you to exert yourself when it is hot outdoors it is best to exercise in the heat for short periods so that your body can adjust to it. For more information:
Heat Emergencies (from the American Red Cross) Generally, illnesses caused by overexposure to extreme temperatures are preventable. The easiest way to prevent illness caused by temperature extremes is to avoid being outside during the part of the day when temperatures are most extreme. The signals of heatstroke include:
  • Hot, red skin which can be dry, or moist from exercise
  • Changes in consciousness
  • Pulse is rapid,/weak
  • Breathing is rapid,/shallow
  • Vomiting
  • Body temperature is very high—sometimes as high as 106°F
What to do for heat stroke: Heatstroke is a life-threatening situation. If you suspect someone is suffering from heatstroke, call 9-1-1 or the local emergency number immediately:
  • Move the person to a cool place
  • Loosen tight clothing
  • Remove perspiration-soaked clothing
  • Apply cool, wet cloths to the skin
  • Fan the person
  • If conscious, give small amounts of cool water to drink*
  • Place the person on his or her side
  • Continue to cool the person by using ice or cold packs on the wrists, ankles, groin, neck and in the armpits
  • Continue to check breathing and circulation
 The signals of heat exhaustion include:
  • Cool, moist, pale, or flushed skin
  • Heavy sweating
  • Headache
  • Nausea
  • Dizziness
  • Exhaustion
  • Body temperature normal or below normal
What to do for heat exhaustion
  • Move the person to a cooler place
  • Remove or loosen tight clothing and apply cool, wet cloths, such as towels or sheets soaked in water
  • If the person is conscious, give him or her cool water to drink. Make sure the person drinks slowly. Give a half glass of cool water every 15 minutes*
  • Let the person rest in a comfortable position
  • Watch carefully for changes in his or her condition
 *Do not give liquids that contain alcohol or caffeine because they can cause further dehydration, making conditions worse. Ensure 9-1-1 or the local emergency number is called if the person refuses water, vomits or starts to lose consciousness. Stay cool, stay fit and have great summer! Yours in health & fitness, Karin