Quick-Cooking Cinnamon Raisin Oatmeal Recipe

Quick-Cooking Cinnamon Raisin Oatmeal Recipe
Serves 1

INGREDIENTS:
Microwave Safe Bowl
1/2 Cup Rolled Oats (quick-cooking or whole rolled)
1/2 Teaspoon Cinnamon (add more if you like more)
1-3 Packets Splenda or sweetener of choice (start with one packet of Splenda and adjust to taste)
2 Tablespoons Raisins
½ Cup Skim Milk, Almond Milk, Soy Milk, Rice Milk, or Water (Add enough to [...]

Summer Cool Down

It’s finally cooling down in Georgia! Yay! I can’t wait to wear jeans again!
I’ve been keeping myself very busy with my personal training/nutrition clients and will be posting a bunch of new recipes throughout the week! I’ve been working one more family-friendly/weeknight dishes that are tasty and healthy knock-offs of what are traditionally unhealthy dishes. [...]

How To Make Any Recipe Healthy!

You don’t need a low-fat recipe to eat low-fat! You can take any recipe and make it healthy when you apply the simple tips below.
The easiest way to approach a recipe is to consider three things:
1.  What ingredients can be substituted for a lighter ingredient?
2. What unhealthy ingredients can be removed or eliminated from the [...]

Smart Substitutions

Common Cooking Ingredients And Their “Smart Substitutions”

Traditional Ingredient

Smart Substitute

All-Purpose Baking Mixes
Whole Wheat And Whole Grain Baking Mixes

Bacon
Extra Lean Turkey Bacon, Canadian Bacon, Soy Bacon

Beef
Extra Lean Ground Beef, 99% White Meat Ground Chicken, 99% White Meat Ground Turkey, Soy Crumbles

Breadcrumbs
Crushed High-Fiber Cereal, Quick [...]

Low-Fat & High Fiber Chicken Nuggets

Low-Fat & High Fiber Chicken Nuggets
Serves 4

INGREDIENTS:
1 pound boneless, skinless chicken breasts – trimmed of any remaining visible fat and cut into nugget-sized pieces.
1/4 cup oat flour (any flour works here: soy flour, wheat flour, brown rice flour, even white flour)
1/4 tsp paprika
1/4 tsp freshly ground black pepper
¼ cup egg substitute
1/4 cup fat free or [...]

Healthy, Hearty Egg Pie

Healthy, Hearty Egg Pie
Serves: 4-6

INGREDIENTS:
1, 8oz. package fresh mushrooms (button or baby ‘bellas), sliced thin
1 Vidalia onion, sliced thin
1.5 cups diced chicken breast (pre-cooked - great use for leftovers!)
1 10oz. package frozen spinach - thawed and squeezed dry (get as much water out of the thawed spinach as possible).
Pinch of red pepper flakes [...]

EZ Turkey Chili

EZ Turkey Chili
Serves: 4

INGREDIENTS:
1 large onion, chopped
1 red bell pepper, chopped
1 stick of celery, chopped
2 garlic cloves, crushed or minced
1 pound 99% fat-free ground turkey
2 tbsp chili powder
2 tsp cumin powder
1/2 tsp dried oregano
1/2 tsp dried coriander (ground)
1 14 1/2-ounce can reduced sodium crushed tomatoes
1 8-ounce can reduced sodium tomato sauce
1 15-ounce can black [...]

Courtney’s Cornbread

COURTNEY’S CORNBREAD
Serves: 8

INGREDIENTS:
2 cups whole grain yellow cornmeal
1 teaspoon low sodium salt
1 tablespoon sugar, honey, or sweetener of choice
2 teaspoons baking powder
1/2 teaspoon baking soda
1 cup low fat or fat free buttermilk
1/2 cup egg substitute
1 cup no salt added creamed corn
INSTRUCTIONS:
1.    Preheat the oven to 425 degrees.
2.    Spray an 8 x 8 inch with cooking [...]

To Stretch Or Not To Stretch, That Is The Question

Most people will eagerly spend time and money on fitness gear they hope will improve their performance while one of the most effective tools in a fitness arsenal, proper stretching, is completely overlooked!

But you don’t have to take my word for it! Take a look at the facts!
The Benefits of Stretching:
*Reduces Risk of Injury
*Increases Range [...]

Hydration Station!

The recommended fluid intake for healthy adults is 2 to 3 quarts of liquid (preferably water) a day.  Additional fluids are needed when working out. Here’s a cheat sheet on the recommended fluid intake during exercise that will help you not cheat your body out of proper hydration!
Fluid-Intake During Exercise:
-2 hours before exercising – Drink [...]