Category

FITNESS TIPS

THIS IS WHERE YOU WILL FIND TIPS FROM OUR EXPERTS AT HENDRICK HEALTH CLUB.

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.

Greek Yogurt Whipped Cream

By FITNESS TIPS No Comments

Some desserts simply require a sweet, whipped topping to top them off​. It’s pretty, it’s yummy and it’s nostalgic. However…traditional whipped cream is NOT part of any fitness-focused diet that I’ve ever heard of!

This creamy, dreamy Whipped Greek Yogurt is the solution. It gives you that whipped topping that you crave without ruining your fitness results. Regulate the amount of sugar in this recipe by choosing between liquid stevia (no sugar) and pure maple syrup, based on your dietary goals.

Courtesy of RealHealthyRecipes.com

What you need
Serves 12

1 Cup Plain Greek Yogurt, full fat
¼ cup coconut cream
2 Tablespoons pure Maple syrup OR ¼ teaspoon liquid stevia
½ teaspoon vanilla extract
pinch of sea salt

Instructions

1. Place all of the ingredients in the bowl of your stand mixer with the whisk attachment.

2. Mix on low for 20 seconds, to allow everything to combine, and then increase to high speed.

3. Continue to mix on high speed for 2 minutes, until peaks form. Chill until you serve. Keeps in an airtight container for up to 5 days.

Nutrition
One serving equals 119 calories, 5g fat, 54mg sodium, 5g carbs, 0g fiber, 13g protein

Bacon and Caramelized Onion Egg Muffins

By FITNESS TIPS No Comments

Egg muffins have been a go-to favorite in my kitchen for years, and for good reason. These savory muffins are packed with wholesome egg protein, can conveniently be made ahead of time, and have an endless array of possible add-ins. Think of it like tiny little omelets. Cute and tasty.

Using the base of 6 eggs, get crazy and add whatever meats, veggies, spices or fresh herbs that you love and have available. Think of the eggs as a blank backdrop against which you can add any array of flavors. And you don’t even have to confine yourself to savory items. I’ve been known to add ground cinnamon and sautéed apples to egg muffins for a healthy spin on apple fritters!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

2 strips Nitrate free bacons
1/3 cup yellow onion, finely chopped
6 eggs
sea salt and black pepper
1 Tablespoon minced chive, for garnish

Instructions

1. Preheat oven to 350 degrees F. Line 6 muffin tins with paper liners or grease with coconut oil.

2. Cook the bacon in a skillet over medium high heat. Once crisp, remove from the skillet, cool and crumble. Add the sliced onion to the hot skillet and sauté for 10 minutes, until soft and caramelized.

3. In a medium bowl combine the crumbled bacon and caramelized onion. Add the 6 eggs and season with salt and pepper. Whisk until fully combined. Fill the muffin tins two-thirds of the way full.

4. Bake for 20-22 minutes, or until the egg is fully set.

Nutrition
One muffin equals:  109 calories, 7g fat, 251mg sodium, 3g carbohydrate, 3g fiber, and 9g protein

Perfectly Seasoned Oven Baked Chicken Breast

By FITNESS TIPS No Comments

When you’ve got chicken breast to prepare and want a surefire way to do it quickly, simply and deliciously then look no further than this simple recipe.

The seasoning blend has a touch of coconut sugar in it – this caramelizes towards the end of the baking time, locking the moisture in and creating perfectly tender chicken that you’ll enjoy eating!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

4 chicken breasts
olive oil spray
1 tablespoon coconut sugar
1 teaspoon sweet paprika
1 teaspoon Dried Oregano
½ teaspoon garlic powder
½ teaspoon sea salt
½ teaspoon black pepper
1 tablespoon fresh parsley, minced

Instructions

1. Preheat the oven to 425 degrees F and line a baking pan with foil and parchment paper.

2. Pound the chicken breast down to ½ and inch thickness.

3. Mix the coconut sugar, paprika, oregano, garlic, salt and pepper together.

4. Place the chicken in a single layer in the prepared pan. Spray lightly with olive oil and sprinkle with half of the seasoning mixture. Flip the chicken and repeat by spraying with olive oil and sprinkling the remaining seasoning mixture.

5. Bake for 18 minutes. You’ll know it’s done with the seasoning on the chicken looks perfectly caramelized. Sprinkle with fresh parsley and enjoy immediately.

Nutrition
One serving equals 335 calories, 7g fat, 385mg sodium, 4g carbs, 0g fiber, 59g protein

Easy Chopped Chicken Salad

By FITNESS TIPS No Comments

 

This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard-earned fitness results.

Enjoy as a nutritious lunch, dinner, or after-workout meal.

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

For the Salad

2 cooked chicken breasts, chopped
½ cup cherry tomatoes, quartered
1 Tablespoon red onion, minced
½ cup cucumber, chopped
4 cups romaine lettuce, chopped
4 strips, cooked nitrate-free bacon, chopped
1 avocado, chopped

For the Dressing

⅛ cup olive oil
2 Tablespoons lemon juice
1 packet stevia
1 teaspoon crushed garlic
1 teaspoon Dijon mustard

Instructions

1. Combine all of the salad ingredients in a large salad bowl. Mix to combine.

2. Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.

Nutrition
One serving equals 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein

200 days of food logging

By FITNESS TIPS No Comments

 

Did you know that our lead trainer Andrew Bustos has a podcast show? Andrew gives his audience simple tips to follow and encouragement while on their fitness journey. This week his guest was our director Ron Richert.

Ron has been in the fitness industry over 25 years and to celebrate his accomplishment Andrew sat down with him to discuss his fitness journey as well as his career.

You can click the link to watch on YouTube, listen on the Apple podcast app or on Spotify.

https://podcasts.apple.com/…/bustostraining-f…/id1259521489…

https://open.spotify.com/episode/62ybrc8D16FOkAF7pZsdZZ…

MEMBER’S SUCCESS STORY

By FITNESS TIPS No Comments

MEMBER/TRAINING CLIENT SPOTLIGHT

We are so proud of @cmstegenga weight loss journey. She is an incredible person and we wanted to take a minute to brag on her hard work and success!

Cristy has lost over 105 pounds and her journey started two years ago. She loves to strength train, and her favorite exercise is the barbell deadlift!

She’s ready to conquer more she says! Her message is “it takes time, consistency, discipline, and never giving up!” You will have hard days, but if I can do it, anyone can do it!”

GO CRISTY!!!

Garlic Mashed Cauliflower with Kale

By FITNESS TIPS No Comments

If you love mashed potatoes then this recipe is for you! It’s got all the flavor and the right consistency without the regrettable carbs and fat that end up around your waist in unwanted pounds.

This recipe is a really lightened up replacement for mashed potatoes, with the enhanced flavors of garlic and kale. It’s incredibly quick and simple to throw this side dish together, and there are many ways in which the flavor could be tweaked and adjusted to your liking.

What you need
Serves 6

1 head cauliflower
1 bunch curly kale
4 cloves garlic, smashed
3 Tablespoons coconut cream
1 Tablespoon coconut oil
¼ teaspoon sea salt
black pepper to taste
2 Tablespoons chives, snipped

Instructions

1. Bring a large pot of salted water to boil.

2. Separate the cauliflower into florets and chop the stem. Stem the kale and chop the leaves.

3. Add the cauliflower and garlic to the boiling water for 8 minutes. Stir in the kale and continue to boil for 5 minutes. Drain thoroughly.

4. Place the drained cauliflower, kale and garlic in a food processor along with the remaining ingredients. Pulse until a creamy consistency is reached. Taste for salt and add more as needed. Enjoy

Nutrition
One serving equals 76 calories, 5g fat, 8g carbohydrate, 3g sugar, 112mg sodium, 3g fiber, and 3g protein.

MEMBER’S SUCCESS STORY

By FITNESS TIPS No Comments

MEMBER’S SUCCESS STORY

“I’ve lost 70 pounds since joining Hendrick Health Club. After having my son, I didn’t recognize myself in my own skin. I realized quickly that I needed to become healthier for my kids, increase my physical, emotional, and spiritual strength to better serve my patients. Thank you to the amazing staff at the Hendrick Health Club, I felt welcomed and encouraged daily, making my goals fun and easy! A very special shoutout to my friend Patrick who made sure I never gave up.”
—- Molly Wright

We love our members and very proud of Molly! Thank you for allowing us to be a part of your story.