Author: Mmaxout Fitness | 30 Minute Daily Workouts

Sassy Egg Salad

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Lets eat it clean with this great alternative to the typical egg salads you’re used to!!

Give it a try!  Awesome source of protein; little high in sodium but better than your norm!

Ingredients

• 1/4 cup  fat-free cottage cheese
• 1 Tbsp  skim milk
• 1 tsp  mustard
• 4 hardboiled egg whites, diced
• 1 hardboiled yolk
• 2 Tbsp  chopped green onion
• 2 Tbsp chopped celery
• Dash curry powder
• 1/4 tsp sea salt

Preparation

  1. Whip cottage cheese and milk until smooth in medium-sized mixing bowl.
  2. Blend remaining ingredients except egg whites with cottage cheese mixture.
  3. Add diced egg whites to cottage cheese mixture. Mix well.

Grilled Chicken Breast with Shiitake Mushroom Vinaigrette

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Ingredients

  • 5 large shiitake mushrooms, stems removed
  • 6 tablespoons canola oil
  • Salt and freshly ground black pepper
  • 1 teaspoon whole-grain mustard
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 4 tablespoons finely chopped flat-leaf parsley, plus torn leaves for garnish
  • 4 bone-in, skin on chicken breasts (about 8 ounces each)

Directions

Heat the grill to high.

Brush both sides of the mushroom caps with 4 tablespoons of the canola oil and season with salt and pepper. Place on the grill, cap side down and grill until golden brown and slightly charred, 4 to 5 minutes. Turn the mushrooms over and continue cooking until just cooked through, 3 to 4 minutes longer. Remove from the grill and coarsely chop.

Whisk together the shallots, vinegar, extra virgin olive oil and parsley in a medium bowl until combined and season with salt and pepper. Add the mushrooms and stir to coat. Let sit at room temperature for at least 15 minutes before serving.

Brush both sides of the chicken with the remaining canola oil and season with salt and pepper. Place on the grill, skin side down and grill until golden brown, 4 to 5 minutes. Flip over, reduce the heat of the grill to medium, close the cover and continue grilling until just cooked through, about 7 minutes longer. Remove chicken from the grill and let rest 5 minutes before serving. Serve 1 breast per person topped with some of the shiitake vinaigrette. Garnish with parsley leaves.

Sardines Are Good for Cardiovascular Health, Memory, Joints, Skin and Energy Level

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Sardines, a tiny, sleek and silvery canned fish, are one of the few foods that contain Coenzyme Q10 (CoQ10), a nutrient found the body’s cells. In a nutshell, it’s believed to have antioxidant properties and is said to enhance physical energy. Studies have also found that CoQ10 benefits those with cardiovascular diseases, particularly hypertension and congestive heart failure. In addition to CoQ10, these little nutritional powerhouses are also ample sources of vitamin B12, selenium, omega-3 oils, protein, phosphorus and vitamin D.

Some folks have long been aware of the health benefits of eating sardines. In a 1984 issue of the Town & Country magazine, James Villas wrote an article entitled “The Unsung Sardine” in which he said that “ounce for ounce, sardines provide more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach.”

Today, a growing number of health care providers and nutritional experts are consistently touting the benefits of CoQ10, omega-3 oils, selenium, and vitamins B12 and D when it comes to cardiovascular health, memory, joints, skin and energy levels.

So go out and get your sardines, packed in WATER and watch your waistline melt away…

Herb Grilled Turkey Breasts

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Serves 4       TOTAL TIME 30 MINTUES

  • 1 lemon
  • 1 large Tomato, chopped
  • 1 cup bulgur
  • 1/4 cup loosely packed fresh parsley leaves, chopped
  • 1Tbsp chopped fresh oregano leaves
  • 1 Tbsp chopped fresh mint leaves
  • 2 tsp olive oil
  • 1 lb turkey breast cutlets
  1. prepare outdoor grill or grill pan for direct grilling over medium heat.  From lemon, grate 1/4 tsp.  peel and squeeze 2 Tbsp juice.  In a small bowl, stir together 1 Tbsp juice and tomato, set aside.
  2. Prepare bulgur.  In 3 QT saucepan, heat 2 cups water to boiling on high.  Stir in bulgur and reduce heat to low, cover and simmer about 15 minutes or until all liquid has been absorbed.  Stir in parlsey, 1/8 tsp salt, 1/8 tsp ground black pepper, lemon peel, and remaining lemon juice.
  3. Meanwhile, in a small bowl, combine oregano, mint and oil.  Pat cutlets dry, rub with herb mixture on both sides.  Sprinkle with 1/4 tsp salt and 1/4 tsp freshly ground pepper to season both sides.  Grill Turkey 3-4 minutes or until no longer pink throughout, turning over once.  Top Turkey with tomato, serve with bulgur.

WHAT IS BULGUR? it is a form of wheat that is cleaned, dried and ground into a grain. – HIGH in fiber, low in fat and an EXCELLENT source of protein!

30 minute workout or puke

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Members got MMAXOUT Tonight… Always consult your doctor before any workout routine 🙂 

  • 25 pull ups
  • 50 push ups
  • 50 Ab bicycles

Sprint in place knee high for 1 minute

  • 50 Switching lunges
  • 30 Burpees
  • 50 Box Jumps

Sprint in place knee high for 1 minute

  • 30 Plate Twist
  • 30 Plate Swing
  • 30 Burpees

Sprint in place knee high for 1 minute

And that was the warm up…. The next 30 minutes of the class was a real Killer to find out what it was JOIN MMAXOUT in your area… MMAXOUT Workouts has grown worldwide, people are loving how effective the exercise are. 

Looking for more information about MMAXOUT Fitness

Fresh Fruit Kabobs with Almond Creme

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Serves 4

8 12 inch skewers

KEBOBS:

  • 2 kiwis each cut into 4 rounds
  • 16 raspberries
  • 16 blackberries
  • 1/2 pint strawberries
  • 1 star fruit, cut into 8 slices

ALMOND CREME:

  • 3/4 cup plain whole-milk yogurt
  • 1/4 cup heavy cream
  • 1 1/2 tablespoons granular sugar substitute
  • 1/2 teaspoon almond extract
  1. On each skewer threat 1 kiwi slice, 2 raspberries, 2 blackberries, 1 strawberry, and 1 star fruit slice.
  2. In a medium bowl, wisk yogurt, heavy cream, sugar substitute, and almond extract.  Pour into serving dish.

Serve kebobs with dipping sauce.

Cucumber, Mango, and Black Bean Salad

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Serves 4

  • 1 seedless cucumber, washed and cut into 1/2 inch dice
  • 1/2 medium mango, cut into 1/3 inch dice
  • 1/2 cup canned black beans, drained and rinsed
  • 2 tablespoons fresh lime juice
  • 2 tablespoons orange juice
  • 1 tablespoon finely chopped fresh cilantro
  • 3/4 tablespoon salt
  • 1 jalapeno pepper, seeded and finely chopped
  1. In a large bowl, toss cucumber, mango and black beans
  2. FOR DRESSING:  In a small bowl, mix like and orange juice, cilantro, salt and pepper.  Pout over cucumber mixture and toss well.  Let stand 10 minutes for flavors to blend.

Scallops with Grape Tomatoes and Mint

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Makes 4 Servings

  • 3 tablespoons extra-virgin olive oil, divided
  • 1 pound “dry” sea scallops, patted dry with paper towels
  • 2 tablespoons minced shallots
  • 1 pint grapes tomatoes, cut lengthwise in half, or use 2 cups diced (1 inch cubes) ripe plum tomatoes
  • 1 tablespoon finely chopped fresh mint, plus small sprigs for garnish
  • 1/4 cup dry vermouth or dry white wine
  • salt and freshly ground black pepper to taste

Hot cooked rice for serving

  1. Heat 2 tablespoons of the oil in a 12-inch nonstick skillet over high heat until very hot.  Add the scallops and cook turning once, until opaque when pierced in the center with the tip of a sharp knife, about 5 minutes.  (If you have scallops of carrying sizes, remove the smaller scallops as they are cooked.)  Transfer to a platter.
  2. Add the remaining 1 tablespoon oil to the skillet and reduce the heat to medium.  Add the tomatoes and mint and cook, stirring occasionally, until heated through, about 3 minutes.  Add the vermouth and cook until the juices are thick ended, about 1 minute.  Return the scallops to the skillet and stir a few times to combine.  Season with salt and pepper.
  3. Spoon over the hit rice, garnish with mint sprigs, and serve immediately.

Your Next Stop at the Grocery Shop

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MMAXOUT TIP

TRY THIS FOR YOUR NEXT TRIP TO THE GROCERY STORE

  • Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.
  • Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.
  • Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.
  • Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.
  • Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows’ milk, choose soy and rice beverages, calcium-fortified orange juice, or goats’ milks and cheese.
  • Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.
  • Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.
  • Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.
  • For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.
  • Don’t load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.