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Chicken Apricot and Almond Rice Dinner

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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

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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

Article written about Bruce Drogo

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Here is the Link to the article on Bruce Drogo MMAXOUT

Fitness Training is Not Just a Job for Bruce Drogo

February 9th, 2010

Bruce Drogo helps people achieve their fitness goals with a combination of his fitness education and training experience. Spread across 15 states in the U.S. are his long list of clients that include other fitness trainers like him, professional fighters, military personnel and body guards and private individuals. His instruction on the latest in fitness ideas and concepts benefit various health clubs, martial arts and personal training centers all over the U.S. to which he travels regularly.

The main service that Bruce Drogo provides as a professional fitness guru is designing fitness and nutrition programs custom-fit to the needs of specific clients that are meant to keep them excited about working and motivated about continuing with their programs. These programs are made up of fat-reduction, body-sculpting, conditioning, boxing and kickboxing routines.

Bruce Drogo passion is personal training; he enjoys it thoroughly and it is not merely a job for him. He feels accomplished knowing that his clients are successful in their workout programs. As long as they demonstrate the same passion and commitment to achieving their goals, he is interests in helping them. And this goes for all clients, whether they are already in shape and just want to reach their next fitness goal, or whether they are completely out of shape and need the help of a trainer.

Bruce Drogo has been studying martial arts since he was five years old. He has multiple black belts in Korean and Japanese martial arts and is a member of the International Black Belt Hall of Fame. In 2002-’03, he was certified as an expert in Krav Maga – the Israeli Defense System of contact combat based on the street-fighting skills developed by Imi Lichtenfeld. Bruce has been in the fitness industry for 30 years.

Fava Bean, Shrimp and Avacado Salad

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1/2 Cup Fava Beans

2 hand fulls mixed salad greens or spinach

1 avocado, peeled, pitted and sliced

1 tsp lemon juice

1 cup cooked large shrimp

1 tbsp chopped chives

DRESSING:  1tsp EVOO, 2tsp lemon juice, 1 tbsp creamed horseradish, 1 tbsp reduced-fat sour cream.  pinch of salt and ground black pepper

  1. Steam the fava beans for 3-4 minutes until tender.  Let cool slightly, then remove the tough outer shell from each bean.
  2. To make the dressing, wish together the ingredients listed.
  3. Arrange the salad leaves in 2 shallow bowls, toss the avocado in the lemon juice and add to the bowls with the fava beans and shrimp.  pour over dressing, toss gently, and sprinkle with chives before serving

This amount serves 2!

Pavlova with Strawberries

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A crisp meringue – named after a Russian ballerina – is the nest for strawberries.  Be Sure to let the meringue cool completely before filling with berries.

Serves 6; Prep time 15 minutes; Bake time 1 hour

Ingredients:

  • 6 egg whites
  • 1/4 tsp salt
  • 1/4 cup granular sugar
  • 1/2pecans, coarsely chopped
  • 1 1/2 pints strawberries, halved
  • 2 tbsp sugar-free strawberry syrup
  1. Heat oven to 275 degrees.  Cover a baking sheet with parchment and draw a 10inch circle on it.
  2. with an electric mixer on medium high, beat whites and salt in a bowl until stiff peaks form.  Slowly add the sugar substitute, beating until very stiff, but not dry.  Fold the pecans into the whites.  Spread the meringue with a spatula or spoon to form a 10 inch nest on the parchment.
  3. Bake about 1 hour until lightly golden and crust develops.  Cool completely.  Half an hour before serving, place strawberries in a bowl.  Drizzle with the strawberry syrup.  To serve, arrange strawberries over the meringue shell.

Carbs: 8 grams  Protein: 4 grams  Fat: 3 grams  Calories:75

This is higher in sugar so we recommend eating on your “cheat day”!!

Simple Dijon and Dill Salmon

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Easy to prepare and Easy to make!

Ingredients:

1 salmon fillet – any size

Honey Dijon Mustard – only 120mg sodium, 5 carbs – I shop giant brand

Bread Crumbs – any style- keep your choice with sugars 2g or under

Dill (fresh or dried)

Preheat Oven to 400

COOKING INSTRUCTIONS:

  1. Place Salmon skin side down on some tinfoil on a baking sheet (no need to grease)
  2. Spread mustard evenly in a thin layer covering the whole top of the salmon (I use a butter knife).  Not so much that you can’t see the salmon fillet underneath but enough to stick the breadcrumbs (use more mustard for extra creaminess and flavor)
  3. Shake the breadcrumbs evenly over the salmon and mustard.  Use enough to coat but not  fully bread.  The breadcrumbs should now cover enough that you can not see the salmon underneath.
  4. Shake dill over the salmon for seasoning, be generous but don’t create another layer.
  5. Bake for 15 minutes at 400 degrees.  Check the center of the salmon for doneness (should be opaque).  Depending on the thickness of your fillet you may need to bake for another 7-18 minutes.
  6. When you remove the salmon and serve use a spatula to lift the salmon from the skin and remove grey matter from the bottom.  Most of it should stick to the tinfoil for easy serving.

That’s IT!!!

Serve over Parmesan couscous, brown rice or whole wheat pasta YOUR CHOICE..                                                                              …or with a side of spinach or various vegetables for a complete meal.