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Nutrition Programs

Learning to eat for your needs

We will instruct you on proper nutrition which is essential for the body’s growth & repair and crucial to achieving your desired weight and increasing your energy. It can also improve your skin texture and accelerate your body's healing abilities. Options include:

• Diet plans
• Travel food choice guidelines

Healthy Recipes

Easy recipes to get you started on the path to better nutrition-Bon Appetit!

Breakfast For Energy

Oatmeal and eggs count as a complete balanced meal

You can use either old fashioned oat or steel cut oats. Old fashion will cook in 1 1/2 minutes in the microwave oven. Steel cut oatmeal will take about 1/2 hour stove top but tastes better, so cook it the night before. I do not recommend quick oats since they will metabolize too quickly and will trigger hunger instead of satisfaction. No Instant!

Mix 1/2 cup of dry old fashion oats with just enough water to cover the dry oats before you nuke it. Cook for 1 1/2 -2 minutes, depending on oven strength.

After it is cooked, add unsweetened original almond milk to preferred consistency.

Add a pinch of cinnamon and half of a fruit or berries of your choice. Dry cranberries are a great choice and provide the additional benefit of antioxidant properties and sweetness. If you prefer a sweet breakfast, add a little maple syrup (unless you are watching your calories, in which case use one packet of Truvia).

As far as the eggs are concerned, choose organic. I most always recommend that you eat one whole egg and for the other egg or eggs, consume the egg whites only. It is so easy to separate the yolk out of the eggs. Even though rather nutritious, the yolk is also pure cholesterol and since must people already have more cholesterol intake that they need, it is better to save it for cheese and cut the yellow out.

Nutritional Information:

• Oatmeal with Almond Milk: approx. 200 calories
• Whole Egg with Yolk: 75 calories
• Egg White: 15 calories
• Most Whole Fruit is about: 75 calories
• Fat Content: The only fat, if you eat it, would come from the egg yolk

This breakfast is not only a heart healthy choice, it will give you lots of energy-so have it daily!

As always, avoid starting your day with fruits or high sugar choices first thing, since it will increase your glycemic index, stimulate your appetite and will only last 1 hour in your stomach. Save your fruit bowl for mid morning as your second meal. Sugar stimualtes sugar, and if you start your day with it, you crave dessert all day. Stop torturing yourself and eat your food in the right order. Fruits are quickly digested, so have them first rather than last for dessert; otherwise they ferment in your stomach and make you bubble up. A few pieces on top of your oatmeal is fine, though.

Grilled Cod With Tropical Salsa

Fish Preparation:

Wash your filet of fish and put on foil.

Put a thin stream line of olive oil around fish to avoid sticking. Put a zigzag of sweet and spicy mustard on the fish. Add fresh dill, pepper and a bit of garlic powder.

Cut slices of onions and place on top of fish and grill for about 7-15 minutes pending on thickness.

Salsa Preparation:

• 1/2 red bell pepper
• 1 Hass avocado
• 1/2 mango or pineapple
• 1/2 cup diced shallots
• 1/4 cup chopped scallions
• 1/4 cup fresh mint
• 1/4 cup fresh cilantro
• Zest and juice of 1 lime
• Salt and pepper

(You can add 2 tsp. jalapeño pepper or a dash of Tabasco if you like a bite. You can add fresh Clementine if in season)

Serve 6 ounces of fish with a scoop of salsa with a steamed fresh vegetable like green beans or carrots.

Garnish with cilantro, mint or both.

Enjoy. This is delicious!

Nutritional Information:

• Grilled fish for (6 oz serving): approx. 225 calories
• Tropical salsa (1/2 cup size serving): 100 calories

As always, be conservative with the salt; it will retain water and slow down your metabolism.

Slow Cooker Chicken Tacos

Ingredients:

• 2 pounds (32 ounces) chicken breasts, boneless and skinless
• 1 cup of salsa, either homemade or store bought
• 1 cup of petite diced canned tomatoes (choose low sodium)
• 2 tbl spoon low sodium taco seasoning
• 1 cup onion, finely chopped
• 1/2 cup celery, finely chopped
• 1/2 cup carrots, shredded
• 1/2 cup water.
• 1 bulb of garlic chopped and 3 jalapenos chopped depending on how spicy you like it
• 1 tsp of cumin, chili powder and paprika
• 3 tablespoon of Greek plain yogurt before serving

This recipe is easy to make. Put all ingredients in a slow cooker except for the yogurt, and cook at a low setting. The machine will do the work. There are infinite variations, and your family is guaranteed to like each one. It will take between 6-8 hours to cook through. The chicken is cooked when you can shred it with a fork. Stir in the Greek yogurt. Makes 8 one cup servings.

Nutritional Information:

• One cup serving equals: 165 calories
• Total fat: 2.5g
• Total carbs: 7.3g
• Dietary Fiber: 2.1mg
• Protein: 27.6g

Greek Chicken Rice Casserole

Ingredients:

• 2 cups uncooked brown rice
• 40 oz cubed cooked chicken breast
• 2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
• 1 cup reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
• 3/4 cup smart balance mayonnaise
• 3/4 cup fat free sour cream
• 3 celery ribs, chopped
• 1 small onion, chopped
• 1/2 cup chopped green pepper
• 1 jar (2 ounces) diced pimientos, drained
• 1/2 teaspoon salt-free lemon-pepper seasoning
• 3 tablespoons oat flour
• 1-1/3 cups fat-free milk
• 1 teaspoon chicken bouillon granules
• 1 cup (4 ounces) shredded part-skim mozzarella cheese
• 1/2 cup oatmeal ground up
• 1/4 cup shredded Parmesan cheese

Cook rice according to package directions; drain. Return spaghetti to saucepan. Stir in the chicken, spinach, soup, mayonnaise, sour cream, celery, onion, green pepper, pimientos and lemon-pepper. In a small saucepan, whisk flour and milk until smooth. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Stir in bouillon. Pour over spaghetti mixture and mix well. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray (dish will be full). Top with mozzarella cheese, oatmeal and Parmesan cheese. Bake, uncovered, at 350 degrees for 25-30 minutes or until heated through. Yield: 10 servings.

Nutritional Information:

• One serving equals: 332.8 calories
• Total fat: 10.6g
• Total carbs: 26.6g
• Dietary Fiber: 3.3mg
• Protein: 33.8g

Baked Chicken With Caramelized Onions

Ingredients:

• 2 large onions, thinly sliced
• 3 Tbs brown sugar or maple syrup
• 3/4 cups dry red wine
• 3 Tbs Dijon-style mustard
• 1 1/2 Lemon juice (fresh is best)
• 1/2 tsp pepper
• 1 tsp Worcertershire sauce
• 1 tsp minced garlic
• 4 chicken breasts, bone and skinned less (about 4 ounces each)

For caramelized onions; combine the onions and brown sugar and cook slowly stirring often, until the onions begin to turn brown (about 15-20 minutes). Stir in the wine and vinegar and heat at medium to bring to boil. Reduce heat and cook, stir often until most liquid is evaporated (30 minutes). Set aside.

Preheat over at 350 degree F while onions are cooking. Combine mustard, lemon juice, pepper, Worcestershire sauce and garlic. Place chicken in dish previously sprayed with non stick oil and cover with mustard mixture.

Bake uncovered for 30 minutes or until chicken is white through. Serve with caramelized onions over top.

Serves 4 people.

Nutritional Information:

• One serving equals: 260 calories
• Total fat: 4g
• Total carbs: 24g
• Dietary Fiber: 2mg
• Protein: 25g
• Sodium: 360mg