Fresh Fruit Kabobs with Almond Creme

April 20, 2010June 2, 2010 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

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

On each skewer threat 1 kiwi slice, 2 raspberries, 2 blackberries, 1 strawberry, and 1 star fruit slice.
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

April 19, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

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

In a large bowl, toss cucumber, mango and black beans
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

April 19, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

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

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.
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.
Spoon over the hit rice, garnish with mint sprigs, and serve immediately.

Your Next Stop at the Grocery Shop

April 16, 2010 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

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.

Eggplant, Smoked Mozzarella and Basil Rolls

April 7, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

1 small eggplant
some salt and freshly ground black pepper
2tbsp olive oil, plus extra for drizzling
3/4 cup smoked mozzarella, cut into 6 slices
1 vine ripened tomato, cut into 6 slices
6 large basil leaves
1tsp balsamic vinegar, for drizzling

Cut the eggplant lengthwise into 6 thin slices and discard the two outermost slices. Sprinkle the slives with salt and leave for 20 minutes. Rinse under cold running water and pat dry with paper towels.
Preheat the broiler to meduim-high and like the rack with foil. Place the eggplant slices on the boiler rack and brush with oil. Broil for 8-10 minutes until tender, turning once, and brushing with extra oil, if necessary.
Remove from the broiler, then place a slice of mozzarella, a slice of tomato, and a basil leaf in the center of each eggplant slice, and season to taste. Fold the eggplant over the filling and broil seam side down, for 3 minutes until the mozzarella begins to melt. Serve drizzled with olive oil and balsamic vinegar

TRY OVER A MIXED-LEAF SALAD

Serves 2.

Yellow Squash abd Gruyere Frittata

March 15, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

2 medium yellow squash, cut into 1/4 inch rounds (2.5 cups)

1 packed tablespoon thinly sliced fresh sage or basil leaves

10 large eggs

1/4 cup water

1/2 teaspoon salt

1/4 cup coarsely shredded Gruyère cheese

Grease a 12inch non-stick ovenproof skillet over medium-high heat. Add squash and saute 8 minutes; stir in sage. Cook just 1 to 2 minutes more until tender and browned in spots.

Arrange oven rack 6 inches from heat source, heat broiler. Wisk eggs, water and salt in a bowl. Melt 1 tblspoon butter in the skilled and pour the eggs over the squash. Reduce heat to medium low, cover and cook until set on bottom and edges, but the top is still loose, about 3 minutes. Sprinkle Gruyere evenly over the top.

Broil frittata until just set, about 1 minute. Cut into wedges to serve.

Grilled Chicken Breasts with Orange Jerk Marinade

March 15, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

Makes 4 Servings

3 garlic cloves, peeled

4 scallions, white and green parts, coarsely chopped

1 teaspoon seeded, minced Scotch bonnet chile, or 1 jalapeño, seeded and minced

Grated zest of 1 large orange

1/4 fresh cup orange juice (1 large orange)

2 tablespoons cider vinegar

1 tablespoon Japanese soy sauce

1 teaspoon dried thyme

1/2 teaspoon ground allspice

4 (6-7 oz) boneless, skinless chicken breast

1.. To make the marinated, finely chop the garlic. Add the scallions, chile, orange zest and juice, vinegar, soy sauce, thyme, and allspice and purée the mixture. Transfer to a glass or stainless steel bowl, add the chicken; turn the chicken to coat. Cook immediately or cover and refrigerate for up to 8 hours.

2. Position an oiled broiling rack 6 inches from the source of heat and preheat the broiler.

3. Place the chicken on the rack and broil for 5 minutes. Turn and broil until the chicken springs back when pressed in the center, about 5 more minutes. Serve immediately.

Chicken Apricot and Almond Rice Dinner

February 27, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

12 oz (350 g) wild or basmati rice

12 dried apricots

1 3/4 oz (50 g) flaked almonds

1 red onion, chopped

1/2 oz (15 g) fresh coriander, roughly chopped

1/2 tsp ground turmeric

Zest and juice of 1 orange

1 tbsp olive oil

6 chicken thigh fillets, sliced

Cook the rice according to the instructions on the pack, but adding the turmeric to the water. When cooked, drain and set aside to keep warm.
Soak the apricots in half of the orange juice for 10 minutes while the rice is cooking. Drain, then halve the apricots and set them aside.
Toast the almonds in a large deep frying pan for 2–3 minutes until golden. Remove and set aside.
Heat the oil in the same pan and cook the onion over a low heat for 4–5 minutes until soft. Stir in the chicken, raise the heat, and fry for 6–8 minutes until thoroughly cooked.
Add the cooked rice along with the apricots, and stir through. Season well.
Pour in the remaining orange juice, sprinkle with almonds and herbs, and serve.

SERVES 4 – 6

THE SALTY TRUTH

February 17, 2010July 21, 2011 / Mmaxout Fitness | 30 Minute Daily Workouts / Leave a comment

What role does SALT play in my NUTRITION LIFESTYLE?

Lets keep it simple…low salt, low blood pressure, low water retention COMBINED with proper nutrition AND exercise addresses initial efforts of weight loss

The Facts and The Reason:

FACTS:

Salt has nothing do to with fat loss.
High consumption of salt causes water retention. Low consumption of salt expels water.
Crash Diets that boast QUICK weight loss will emphasize low salt for a TEMPORARY fix to weight issues. The weight comes back with your first bag of chips.
High levels of salt in our diets usually come from calorie dense (weight gainer), fiber poor, processed foods, like those found in fast food and restaurant meals, as well as on supermarket shelves.
If you adhere to a low salt nutrition plan, it will likely consist of the lower calorie, healthier foods associated with weight loss.

REASON:

Though the terms are often used interchangeably, salt and sodium are not the same thing. Sodium, which is found naturally in most foods, accounts for approximately 40% of table salt.
When salt is added to food, the sodium content increases by approximately 40% of the amount of salt added.
Weight gains comprise of 3 components, fat, water and lean weight. As weight is gained all 3 components vary according to several factors, the most common include diet, activity level, genetics.
The average diet in the western world is commonly made up of fast, packaged or convenient foods. These always consist of high levels of salt and salt contains sodium. If a diet is mainly composed of high sodium foods then naturally the sodium intake also rises thus extra weight is gained quickly as the body holds onto water. It has been estimated that many people in the UK and USA may be carrying up to 5lbs of extra weight due tot he effects of high sodium intake.

FOR A GOOD LOW SODIUM AND SALT GUIDE VISIT http://www.lowsaltfoods.com

http://www.caloriesperhour.com/tutorial_salt.php

http://www.weightlossforall.com/sodium-intake-weight.htm