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BEST Salmon

By FITNESS TIPS No Comments

Here’s a protein-packed dinner recipe that will help you shed bell fat. Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.

Serve with a side of dark leafy greens or cauliflower rice for the perfect fitness meal. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 2

1 fillet of fresh Salmon
1 cup Lite Soy Sauce or coconut aminos
2 tablespoons fresh minced Ginger
1/4 cup honey
2 green onions, chopped

Instructions

1. Combine the Soy Sauce, Ginger and Honey. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.

Nutrition
One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

Smoked Salmon and Dill Dip

By FITNESS TIPS No Comments

Most of the time creamy dips are packed with calories and fat – but this one is low in fat and high in muscle-building protein! How’d I do that? By using plain Greek yogurt and mixing in delicious, smoked salmon, that’s how!

This dip is fantastic to serve with company, rather than chips and salsa. By slicing fresh veggies instead of using grain-filled crackers or chips, you’ll be saving yourself the guilt while enjoying delicious, creamy and crunchy goodness! Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 20

1 cup Greek yogurt
4 oz. chopped smoked salmon
1 teaspoon dried dill weed or 1 Tablespoon fresh dill weed
4 Bell peppers, sliced

Instructions

1. For dip- In a medium bowl, combine ingredients and divide evenly.

2. Serve with bell peppers.

Nutrition
One serving equals: 113 calories, 3g fat, 480mg sodium, 8g carbohydrate, 3g fiber, and 13g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

Game Day Boneless Chicken Wings

By FITNESS TIPS No Comments

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Wings are a classic finger food to enjoy while kicking back with friends and family to enjoy game day. The crazy thing is that most wings are fried and then coated in a sauce that’s high in sugar and preservatives. ​While it tastes fantastic, you’re taking in way more calories than you need to.

This recipe for Boneless Chicken Wings is much healthier while tasting JUST AS AMAZING!

  1. Instead of frying these wings we are going to either use an air fryer (preferred method) or an oven.
  2. Instead of breading these wings in grains and gluten we are going to use a grain-free breading.
  3. Instead of tossing these wings in a sauce that’s high in sugar and preservatives we are going to make our own sauce using wholesome ingredients and tons of flavor.

Below is the classic Buffalo sauce, however, there are 5 additional sauce recipes to choose from on RealHealthyRecipes.com.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1½ pounds boneless, skinless chicken breast
celery and carrot sticks (optional for serving)

Flour Mixture
¼ cup almond flour
1 tablespoon arrowroot starch​
2 teaspoons sea salt
½ teaspoon sweet paprika​
¼ teaspoon black pepper​
¼ teaspoon cayenne pepper
¼ teaspoon garlic powder​

Wet Mixture
½ cup milk (any kind) I used almond milk
1 egg white
1 tablespoon grain-free vodka (or apple cider vinegar)

Crunchy Mixture
2 cups grain-free crackers ground to a powder (I used Almond Nut-Thins)

Buffalo Sauce
¾ cup hot sauce
6 tablespoons coconut oil

Instructions

1. Cut the chicken into 2-inch pieces. Arrange the three mixtures into three bowls and mix well.

2. If you are using an air fryer, place the basket near the three bowls. If you are using the oven then line a baking sheet with parchment paper and preheat the oven to 375 degrees F.

3. Take each piece of chicken and drag it through the flour mixture, dip it in the wet mixture and roll it in the crunchy mixture. Place each coated wing in the air fryer basket or on the prepared baking sheet.

4. Air Fryer: Fry at 380 degrees F for 24 minutes, shaking the basket halfway through the cooking time. Fry for another 6 minutes at 400 degrees F.

5. Oven: Bake at 375 degrees F for 20 minutes. Turn on the high broil for 1-2 minutes, until the wings are golden.

6. Combine the hot sauce with the melted coconut oil. Mix until fully combined. Toss the cooked wings with the sauce and serve immediately. Enjoy!

Nutrition
One serving equals: 482 calories, 11g fat, 432mg sodium, 13g carbohydrate, 1g fiber, 0g sugar and 26g protein.

Ham and Chive Egg Muffins

By FITNESS TIPS No Comments

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Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 12

10 eggs
2 Tablespoons coconut cream
1 Tablespoon nutritional yeast
sprinkle of sea salt and black pepper
1 cup cooked ham, chopped
1/4 cup fresh chives, minced
1/4 cup red bell pepper, chopped

Instructions

1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.

2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.

3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutrition
One serving equals: 89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

 

 

Creamy Chicken Noodles

By FITNESS TIPS No Comments

This creamy, comforting dish is 100 percent grain, gluten and dairy-free, which you’ll find hard to believe when you dig into it. Remember to come up for air as you enjoy this tasty noodle dinner with zero guilt!

The noodles used here are Banza Rotini made from Chickpeas. These have twice the protein, twice the fiber and half the carbs of traditional wheat noodles! What’s really cool is that by making swaps like this in your cooking, your family gets healthier and more fit without ever realizing that you’re feeding them something that’s good-for-them. Sneaky, sneaky!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

1 tablespoon olive oil
1 yellow onion, chopped
2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes
1 teaspoon garlic powder, divided
1 teaspoon sea salt, divided
½ teaspoon onion powder, divided
½ teaspoon black pepper, divided
½ teaspoon sweet paprika, divided
½ teaspoon dried basil, divided
½ teaspoon dried thyme, divided
1 Lemon, juiced and zested
2 cups Mushrooms, sliced
1 (8oz) box Banza Rotini made from Chickpeas (or 5 zucchini turned into noodles with a veggie peeler)
2 heads Broccoli, chopped
1 tablespoon coconut oil
1 tablespoon coconut flour
1 can (13.66oz) coconut milk, full fat
½ cup nutritional yeast
1 tablespoon dijon mustard
1 tablespoon mirin OR white wine

Instructions

1.Heat the olive oil in a skillet over medium-high heat. Add the onion and cook, stirring often, for about 8 minutes, until soft.

2. Rinse the chicken breast and pat dry. Cut into 1-inch cubes.

3. Measure out the spices, dividing into two small bowls.

4. Combine the chicken pieces with half of the spices and the juice and zest from the lemon. Mix well until all of the chicken pieces are evenly coated.

5. Add the chicken to the onions in the skillet and cook for another 10 minutes, until all of the pink is gone from the center of the chicken pieces. Add the mushroom and cook for another 4 minutes. Transfer the chicken mixture to a plate, cover and set aside.

6. Bring 8 cups of salted water to a rolling boil. Add the Banza noodles and stir immediately. After 5 minutes, add in the broccoli. Boil for another 4 minutes, then drain the noodles and broccoli.

7. In a large skillet, melt the coconut oil over medium heat. Whisk in the coconut flour and continue to whisk until browned. Add the coconut milk, nutritional yeast, Dijon, mirin (or white wine), and the remainder of the spices. Whisk frequently until the sauce begins to boil. Reduce the heat to a simmer and continue whisking for 5 minutes, as the sauce thickens.

8. Add the chicken, veggies and noodles to the sauce and mix well. Cook until warmed through. Serve immediately and enjoy!

Nutrition
One serving equals: 499 calories, 24g fat, 431mg sodium, 29g carbohydrate, 8g fiber, 5g sugar and 46g protein.

SUCCESS STORY

By FITNESS TIPS No Comments

HENDRICK HEALTH CLUB MEMBER SUCCESS STORY

Start your own story today by visiting hendrickhealthclub.com to get started

Meet Roseann Seelke

“I started my weight loss journey at 235 lbs and I have lost a total of 105 lbs from February 2019 to January 10, 2020. I have been overweight my entire adult life with my weight spiraling out of control after I had children. My greatest piece of advice is to go all in; you cannot go partially in and expect the results that you want. Once I realized, after several helpful pushes from instructor BODYPUMP instructor Shawn Grisham, that my health was my responsibility and that I needed to dedicate everything I had in me to my health. I began to see the results that I desired. It took a very healthy and balanced diet, along with a dedicated workout regimen to obtain and maintain my health goals. I cannot thank Hendrick Health club enough for their support during my journey and the continued support and praise that I receive whenever I crush my goals”

Way to go Roseann, we are proud of you!

Fitness Stir Fried Rice

By FITNESS TIPS No Comments

When sticking with a clean diet, as you work toward your fitness goals, it’s a great idea to make healthier versions of your favorite foods, in order to keep your hunger satiated and to prevent falling off the healthy eating wagon.

Today I have a remake of stir-fried rice for you that is made with fiber-filled cauliflower instead of grain-filled rice and has flavor and protein additions galore. This version of cauliflower rice is PACKED with protein! Eggs and albacore tuna make this rice the perfect side to your meal when you’re on a mission to slim down.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

1 head cauliflower
2 teaspoons olive oil
4 green onions, chopped
½ red bell pepper, thinly sliced
1 can albacore tuna, in water
2 eggs
Sea salt and black pepper

Instructions

1. Using a food processor with the grating blade, grate all of the cauliflower.

2. Heat the olive oil in a large skillet or wok over medium. Add the onions and bell peppers, sauté for 3 minutes. Add the tuna and eggs, stir to combine. When the eggs have set, add the grated cauliflower and mix to combine.

3. Season the rice mixture with salt and pepper. Reduce the heat to low, cover and cook for another 5 minutes. Enjoy!

Nutrition
One serving equals: 146 calories, 4g fat, 14g carbohydrate, 0g sugar, 311mg sodium, 7g fiber, and 15g protein.

FIESTA SKILLET

By FITNESS TIPS No Comments

Here’s one seriously nutritious south-of-the-border skillet dinner that families can’t get enough of! Most Mexican dinners contain generous portions of grains and dairy, so I’ve lightened this one up by taking out traditional rice and replacing cheese topping with fresh avocado and pico de gallo. It’s mildly spicy and very satisfying!

Leftovers from this recipe are simply wonderful as a packed meal the next day. Chop one of the leftover chicken breasts and enjoy it with a handful of fresh arugula and a spoonful of the bean mixture.

When healthy eating tastes THIS good it’s hard to stop. And why would you want to?!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Spice Blend
1 teaspoon ground cumin
1 tablespoon garlic powder
½ teaspoon smoked paprika
½ teaspoon black pepper
1 lime, juiced
¼ teaspoon liquid stevia
1 tablespoon fresh cilantro, minced
1 teaspoon fresh jalapeño, seeded and minced

For the Skillet
6 boneless, skinless chicken breast halves
1 teaspoon olive oil
1 yellow onion, chopped
2 Roma tomatoes, chopped
1 tablespoon garlic, minced
2 teaspoons kosher salt
½ teaspoon ground cumin
¼ teaspoon ground cinnamon
¼ teaspoon ground cayenne pepper
1 (15oz) can black beans, rinsed
1 (15 oz) can pinto beans, rinsed
1 (15 oz) can white beans, rinsed
1 avocado
½ cup pico de gallo
¼ cup fresh cilantro, minced

Instructions

1. Combine the spice blend in a small bowl. Rub the spice blend over all of the chicken pieces. Place in a ziplock bag in the fridge to marinate for an hour, up to overnight.

2. Preheat the oven to 425 degrees F. Place the olive oil in a large, oven-safe, skillet over medium-high heat. Add the onions, cooking until soft, about 5 minutes.

3. Stir in the tomatoes, garlic, salt, cumin, cinnamon and cayenne. Sauté for 3 minutes. Add the rinsed beans and bring to a simmer, about 4 minutes.

4. Arrange the marinated chicken breasts over the top of the bean mixture. Bake, uncovered, for 20-25 minutes. Top with sliced avocado, pico de gallo and fresh cilantro. Enjoy!

Nutrition
One serving equals: 322 calories, 14g fat, 829mg sodium, 14g carbohydrate, 6g fiber, 3g sugar and 35g protein.