NAFC Presents Fitness Article Library: Favorite Recipes & Food Tips

Library Contents

CHICKEN FINGERS

* Jimmy Pruit from Texas:
This healthy recipe is quick, easy and tastes delicious:

1 5-ounce chicken breast, partially frozen
1 tablespoon olive oil or MCT (medium chain triglyceride oil)
1/4 cup oatmeal (rolled oats)
Garlic
Paprika
Chili powder
Pepper
Nonstick vegetable oil spray

1. Cut chicken into thin slices (1 inch x 1/2 inch). Put in a bowl, and toss with other ingredients, adding spices to taste.
2. Place chicken strips on a cookie sheet that has been sprayed with nonstick vegetable oil and bake at 400 F for 15 minutes.

Serves 1 387 calories, 39 grams of protein, 17 grams of carbohydrate, 5 grams of fat, 76 milligrams of sodium

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* Tina Gwinn from North Carolina:
My tip for healthy eating is this. Always eat a small piece of fruit with every meal. This will keep you full longer and more satisfied!

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Roasted Veggie Sandwich with Feta Cheese and Spinach on Toasted 12-Grain Bread

* Joslyn Satterfield from New Jersey:
Use any vegetables: brocolli; red, orange, green, yellow peppers; onions; tomatoes; squash or zuchinni; eggplant; carrot; sweet potatoes; etc. Marinate vegetables for one hour in olive oil with the following seasonings: parley, basil, and cushed garlic. Roast vegetables until tender and allow to cool.

Toast bread and spead with hummus. Pile roasted vegetables on to bread, top with crumbled feta cheese and spinach leaves. Makes a delicious sandwhich. The left over vegetables can be frozen or stored in the refregerator for at least four days for later use.

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* Cynthia Karube:
One of my favorite tips is to freeze tofu. Doing this causes it to become more textured and easier to use as a meat substitute, as in spaghetti sauce. You can mix it with oats and a bit of whole wheat flour and your favorite seasonings make tofu burgers too. Delicious!

Also, I like to serve silken tofu in a Japanese style: chilled a block of tofu, serve topped with grated fresh ginger, diced long green onions and sprinkled with bonito fish flakes. Before eating, pour a small amount of low-sodium soy sauce over all of this and enjoy. Quick to prepare and great for the summer months.

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EZ Breakfast...

*Bud recommends:
Make one serving oatmeal in the microwave with skim milk. When done, I stir in a rounded teaspoon of brown sugar and half a handful of raisins, then just cover lightly with skim milk on top. Sit down with coffee or hot tea and watch the morning news. (I wash the bowl out immediately after I'm done so my wife doesn't freak when she tries to wash the dried oatmeal out of the bowl.)

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Protein Shake

*Tori from Kentucky:
Protein gives you the energy to work out harder and for me a protein shakes tide me over until lunch.

I love to blend:
Two bannanas
Five strawberries
Just enough tropicana twister to cover the blade

Blend all of this together and then add a scoop of protein, a spoon of peanut butter and ice. It make the best smoothie plus protein!!!!!

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WATER, WATER AND MORE WATER!

*Debbie from California

I start off each morning with 16 oz. of water before eating breakfast. This really gives the metabolism a kick start. I continue to drink water throughout the day; approximately 60 oz. If everyone would simply drink more water, that alone will make you feel better, it will flush the toxins from your body and your skin will look better. This is probably one the best fitness tips I ever learned.

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Chicken and Rice

*Debbie Jones from Montana shares this healthy recipe!

6 skinned chicken breasts or whole cut-up chicken
1 1/4 C. rice
1 can french onion soup
1 can 99% fat free cream of chicken soup
1 1/2 C. water
2 T. chicken boullion

Spray 9x13 pan with Pam cooking spray. Pour rice in pan. Pour french onion soup over rice. Lay chicken on top of rice. Spread cream of chicken soup over top. Add water; sprinkle chicken boullion over top. Bake covered at 425 for 30 min; reduce to 350 for 1 hour.

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HEALTHY EATING TIPS FOR SUMMER

*Susan sent:

Hot summer days are the perfect time for healthy and light eating. Produce is plentiful...and the best is from your own garden or that of a friend. A big salad composed of chopped fresh veggies, greens and maybe a can of water packed tuna...topped with a homemade salad dressing of cold pressed virgin olive oil and a bit of lemon juice, dijon mustard and fresh garlic...a slice or two of some olive rosemary bread with no preservatives.....all add up to healthy and nutritious eating. For desert, try a fresh fruit salad topped with low fat vanilla yogurt and almond slivers. Add a few leaves of fresh mint as a garnish. Yum!

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*Whitney Meissner from Washington:
One thing I've found is that my appetite picks up in late afternoon hours--between work and dinner. I try to come home, have a glass of water, and then go for a rigorous walk before dinner time. It's great quality time with my son, and it keeps me from snacking. I don't let poor weather deter me--that's what raincoats are for!

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How about a 'Healthy Swallowing Tip'

*Bret Berry from New Jersey:

During the past 10 years I have been involved in the fitness and nutritional wellness lifestyles being the instructor and the client. One tip I have offered to countless people is, 'The fool-proof way to swallow supplements without them getting stuck in your throat!'

• When taking a CAPSULE:
  1-Take 1 full swallow of water
  2-Put capsule in mouth
  3-Take another mouthfull of water (DO NOT SWALLOW)
  4-Drop you chin to your chest, and swallow.
• **Reason it works: capsules float...right to the back of your throat!
• When taking a TABLET:
  Follow the above steps 1-3.
  4-Look up at the ceiling, and swallow.
• **Reason it works: tablets sink...right to the back of your throat.

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*Nicholas Iannelli from New Jersey:

1. Eat a wide variety of food in moderation and you will feel great!
   
2. Anything on the perimeter of a super market is what you should eat, fresh fruits and vegetables, fresh meat and anything fresh and not processed will also give you more energy!
3. Everything you eat if the Fat calories are more than 30% of the total calories in the product do not eat this!

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Recipe for Yakisoba

*From Lori Susac, Yigo Guam:

2 chicken breasts
2 green bell peppers
1 medium yellow onion
10 baby carrots
3 cups of cabbage
soy sauce
Yakisoba noodles, fresh or packaged

Cut up chicken into cubes. Cut up bell pepper and onion into slices. Cut baby carrots in half and cut them length wise. Cut up cabbage. Heat wok or skillet and spray with Pam. Brown chicken and then add about 2 Tablespoons soy sauce. Cook until done. Add Carrots/green peppers and stir. Cook until semi tender, then add onions and cabbage and stir. Cook until all veggies are tender. Add Yakisoba noodles and stir really well. Add soy sauce to taste. Cook noodles for about 2 minutes. If packaged noodles, follow package directions. Then add to vegetables. If you like cripier veggies, don't cook as long. Enjoy!!!

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Eating out?

*Tara Fay from Massachusetts:
Here are some quick tips to eating healthier:

• Want a baked potato? Order salsa on the side instead on sour cream and butter.
• Stay away from alfredo sauces. Try a wine sauce instead.
• Order the veggie of the day instead of the fries.
• Flip to the low-fat section of the menu and limit yourself to only those options.
• Order salad dressing on the side rather than already on your salad. This way you can decide how much dressing you really need.

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Santa Fe Chicken

*J'Nell Ash from Oklahoma:
This is one of my family favorites! It is quick and easy and DELICIOUS.

Cook 1 1/2 cups of instant rice according to package instructions while stir-frying 5 skinless boneless chicken breasts, cubed, and coated with favorite spicy seasoning. Drain. In large skillet combine cooked rice, cooked chicken, 1 can of black beans with jalapenos (undrained), 8 oz picante sauce, and 1 can of mexi-corn (drained), and 1 1/2 cups low-fat monterey jack or mozarella cheese. Heat until hot and cheese is melted. Serve with low-fat tortillas, no-fat refried beans, and baked Tostados.

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MEET AN NAFC PROFESSIONAL

Rylee Jo Iverson is an NAFC certified Personal Trainer who has spent considerable time developing a recipe/menu planning book she shares with her clients. She noticed that her clients did well at the gym but seemed to struggle with their meal plans, often asking for help with food preparation, so decided to compile a guide. "Recipes You and Your Trainer Will Love! is the result of Rylee Jo's efforts; gathering recipes, compiling some useful charts and menu planning information. She has also started a "bring a recipe program" for her clients. They can bring in their favorite recipe and Rylee Jo re-designs it using healthy alternatives.

Here are a couple healthy recipes from the book:
Mandarin Chicken Salad: 4 chicken breasts
2 heads romain lettuce
2 (11 oz) cans of mandarin oranges, drained but save juice
6 tbsp mandarin orange juice
1 tbsp sesame oil
2 tbsp lite seasoned rice vinegar
1 tbsp sesame seeds
Grill the chicken breasts and cut into strips. Tear lettuce and place in a large bowl. Add chicken and drained mandarin oranges. Inanother bowl, combine sesame oil, rice vinegar, juice from oranges, and sesame seeds. Drizzle over the lettuce, chicken and orange slices. Toss and enjoy.

Strawberries With Almond Cottage Cheese:
1 portion fresh strawberries
3/4 cup low-fat cottage cheese
1/4 to 1/2 tsp almond extract
1 packet sweetener or 2 tbsp sugar
Combine everything but berries in a blender and puree. Transfer to a bowl. Dip berries and enjoy!

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HOLIDAY TREATS

Here are two recipes that you may want to try during upcoming holidays.

Submitted by Maureen Dooley
*Bean Guacamole (Quick to make, colorful and absolutely delicious)
1 15 oz can of red kidney beans drained and rinsed
1 15 oz can of black beans drained and rinsed
2/3 c of salsa
2 haas avocados sliced into cubes
salt and pepper to taste
some shopped cilantro
Mix all ingrediants together. Serve with Guilt Free yellow and blue corn baked tortilla chips.

Submitted by Kellie Jackson
*Apple Nut Cake
Mix together:
2 eggs
1 1/2 C. White sugar
1 C. applesauce
2 C. Flour
1 t. vanilla
1 t. baking soda
1 t. salt
3-4 t. cinnamon
Combine with this:
4 medium diced tart apples
1/2-1 C. chopped walnuts
Bake at 45min. in 9 x 13 pan. Let Cool. Spread on frosting.
Frosting - Mix together
1 C. light butter
8 oz. reduced fat cream cheese
2 C. powdered sugar
1 t. vanilla
Cover and refrigerate and ENJOY!!!

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Nutrition in a Nutshell:  Serving Sizes

Here are some ways your fitness clients can estimate serving sizes of food:

• 1 slice of bread = a compact disc case
• 1 teaspoon of butter, margarine = a half dollar coin
• 1 cup of rice or cooked cereal = a tennis ball
• 1 serving of fruit = 2 ping pong balls
• 1 cup of raw veggies = a baseball
• 1/2 cup cooked veggies = a fist
• 1 serving of meat, poultry, or fish = a deck of playing cards
• 1 ounce of cheese = a pair of dice
• 2 tablespoons of salad dressing = an ice cube

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NATURAL CANCER FIGHTERS

Plant foods are known to protect us against many cancers. A produce-rich diet also helps ward off coronary heart disease and promotes overall good health. Here are some practical suggestions to share with others:

• Increase your usual serving sizes for vegetables
• Drink fruit or vegetable juices instead of soft drinks
• Have baked aples, bananas, peaches, or pears for dessert
• Make frozen fruit kabobs for kids with bananas, pineapple, and strawberries
• Prepare vegetable based main dishes - chili, stews, pasta primavera, vegetable enchiladas, and stirfried dishes.
• ry one new fruit or vegetable each week.

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IS THE SIZE REALLY SUPER?

In the past 20 years food portions have gotten larger and larger - now we live in the SuperSize age. As the portion sizes increase so do the calories, even in low fat food. People who wish to maintain a low body fat percentage need to be aware of portion size as well as fat grams and calories. Here are some portion control tips for you and your students/clients:

1. Learn what a portion size is for the various kinds of food.
   Grains: 1 slice of bread, 1/2 cup pasta or rice
   Vegetables: 1 cup raw, 1/2 cup cooked veggies
   Fruits: 1 medium piece, 1/2 cup berries
   Dairy: 1 cup skim milk
   Meats: 2-3 oz. meat, 1/2 cup beans
   
2. Realize restaurant food is offered in large (supersize) portions.
   Avoid "all you can eat."
   Ask for the left over container when you first get your meal. Put half of your food in the container for take home, then eat the other half.
   Order your own healthy appetizer and salad; split an entree with your friend.
   Teach yourself that you don't have to clean your plate.
   
3. Many prepackaged foods such as chips and soft drinks are much larger than a single serving. Buy the smallest bags you can and share them with someone.

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VEGGIE TIP

Most people think raw vegetables are healthier for you than cooked veggies. This is true IF you cook them until they wilt and lose their bright color. However, cooking tomatoes and tomato sauce and carrots improves the amount of available antioxidants.

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FAST FOOD FIXES

Is it possible to eat healthy in a fast food restaurant? Consider these comparisons:

• Mexican:
  High Fat Meal - 2 regular beef tacos, cheese nachos
  (800 calories, 50 g. fat)
  Lower Fat Meal - 2 bean burritos, tomato salsa
  (800 calories, 25 g fat)
  
• Sandwiches:
  High Fat Meal - Double big bacon cheeseburger on a bun, ice cream shake, fries
  (1457 calories, 67 g fat)
  Lower Fat Meal - 12 inch turkey submarine on whole wheat roll, fat-free milk, a pickle
  (680 calories, 8 g fat)
  
• Breakfast:
  High Fat Meal - 2 bacon, cheese, and egg buscuits, hash browns
  (1190 calories, 70 g fat)
  Lower Fat Meal - 2 English muffins, jelly, 1 tsp margarine, orange juice
  (420 calories, 6 g fat)
  
• Pizza:
  High Fat Meal - 2 slices pepperoni, sausage, and extra cheese pizza
  (620 calories, 36 g fat)
  Lower Fat Meal - 2 slices mushroom, onion, green pepper, and cheese pizza
  (400 calories, 17 g fat)

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METABOLISM BOOSTER

Breakfast is important in the quest for a higher metabolism. By eating smaller, more frequent meals over the entire day your metabolism will temporarily speed up each time you eat. If you skip meals, you reduce the number of times this happens, therefore decreasing your metabolism.

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SWEET "P'S"

PARSLEY: It's not just the ornament on your plate. Throw half a cup of parsley into your mixed salad and you get two-thirds of you day's supply of vitamin C and about a third of your vitamin A. It also provides potassium, calcuim and fiber; and it can help fight bad breath if you chew on it after your meal.

PEARS: Few calories and a good source of fiber - if you are what you eat, you don't necessarily have to be shaped like it!

PINEAPPLE: Has vitamin C and fiber as well as significant amounts of the mineral manganese, an antioxidant that protects bones and hleps prevent heart disease. Pineapple also contains the enzyme bromelain, which may help prevent cancer and reduce inflammation.

PUMPKIN PIE: It's OK to use canned pumpkin. A mere half-cup of canned pumpkin has more than five times the Daily Value of vitamin A.

Sweet POTATOES: Take one sweet potato and cut it in half. Then cut the half in half. Eat this one-fourth of the sweet potato and you have almost 80 percent of your daily vitamin A.

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BREAKFAST BENEFITS

Eating a nutritious breakfast can give you the following benefits:
Better control of body fat
Better thinking abilities and memory
Longer and healthier life

Breakfast starts your day with a supply of glucose for your brain, fiber for your digestive system, nutrients and energy for your muscles. There are numerous quick and portable breakfast foods, making it an easy meal to have, even on the run. Try:
Energy or breakfast bars
Bagels
Individual canned juice
Yogurt
Individual size milk
Fruit

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PARTY SURVIVAL STRATEGY

1. Write the parties on the calendar.
2. Decide ahead of time how much you will eat. Write it on the calendar, too.
3. For one or two days before the party "bank" calories by eating low fat breakfasts and lunches to "save" calories for the party.
4. During the day of the gathering, eat light and low fat food.
5. At the party, put only as much as two bites of each of the foods you would like to try on your plate.
6. Wait 20 minutes before taking any second portions, and then eat only one or two favorites.
7. Eat slowly, concentrating on the flavor and smell of the food.
8. Plan some interesting conversational topics and note the people you want to visit with.
9. Mingle at parties and avoid standing next to the food.

For moderation in drinking alcohol some strategies include:

1. Plan ahead how many drinks you consider moderate. Write it on the calendar.
2. Drink 1 or 2 non-alcoholic drinks in between each alcoholic drink.
3. Concentrate on enjoying conversation with other guests.

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CHRONIC CRASH DIETS:

Can decrease bone mass
Can slow metabolism permanently
Can increase the risk of heart disease
Can increase depression

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THE BENEFITS OF PLANT BASED EATING

Most of us grew up on a meat based diet with vegetables, beans, and grains as side dishes. It not surprising that we eat too much meat, and too much meat usually means too much fat and a lack of many things we need in our bodies. Plant foods contain essential food factors that are constituents in foods which are critical for prevention of chronic disease. If meat is the center of your diet, there isn't enough room for the plant foods needed to ward off disease.

Types of Vegetarians:

• Semi-vegetarian (avoid red meat)
• Pesco-vegetarian (eat dairy, eggs, and fish but no other meat)
• Lacto-ovo-vegetarians (no animal flesh)
• Lacto-vegetarians (no eggs or animal flesh)
• Ovo-vegetarians (no dairy or animal flesh)
• Vegans (no animal foods)

Benefits of a Vegetarian Diet:

• Vegetarian diets tend to be richer in fiber.
• They tend to eat less fat and fewer calories.
• Phytochemicals found in plant foods reduce cancer risk and help fight it.
• Vegetarian diets are perfect for exercisers and athletes because they are typically high in carbohydrates and low in fat.

The change is not as simple as just cutting out the meat, you must make sure that your body still gets the proper nutrients, so the diet needs to be planned well. It is also recommended that vegetarians eat no fewer than 1800 calories per day. Small, slow changes in your diet to include more plant foods is very beneficial, and make sure the diet is healthy and well balanced.

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PERFORMANCE DRINKS

Performance enhancing drinks are torrentially flooding the market with claims of benefiting athletic people. Depending on the client’s particular activity and training needs, they may actually deliver these benefits.

Not all athletic beverages are the same. The biggest difference is between sports and energy drinks. A sports drink is designed to provide additional carbohydrates and electrolytes in the form of fluid. A sports beverage will probably not be necessary unless the person works out extremely hard for at least 90 minutes. Then this type of drink can help replace lost stores of carbohydrates.

Energy drinks are intended for athletes who desire a very intense workout. They typically are loaded with stimulants such as caffeine. These are recommended for clients who may be lethargic and are looking for an energy boost. Whether or not these drinks are really beneficial is debatable. Athletes who choose to use energy drinks should stay away from high-caffeine beverages. 200 mg of caffeine is the most an athlete should consume.

Remember for most athletic activities, water in abundance is still the drink of choice.

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