June radio interview

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Spent time discussing some alternative fitness activities that do not require going into a gym. We also discussed the need for eating regularly and properly as well as getting plenty of sleep and water. It’s always fun to be on the radio and reaching out to the listening audience to make health and fitness more of a priority in all of our lives.

Honey Mustard Chicken

Ingredients:HoneyMustardChicken

4 Chicken breasts (about 1.5 lbs), skinless boneless

2 Garlic cloves

1/4 cup Dijon mustard

1/4 cup Honey

1/4 cup Mustard, whole grain

1/4 tsp Pepper

1/4 tsp Salt

Preparation:

  1. In a medium bowl whisk together honey, both mustards, garlic, salt, and pepper.
  2. Place chicken breast in marinade and let it sit for about 3 hours or overnight.
  3. Preheat oven to 375 degrees.
  4. Place the chicken on the sheet pan.
  5. Bake for 30 -40 minutes or until the chicken is no longer pink in the middle and juices run clear. Serve with rice, quinoa, or as is.

Nutritional information: (4 servings)

Calories: 379
Fat: 5g
Protein: 56g
Carbs: 23g

Mexican Stuffed Shells

Ingredients:MexicanStuffedShells

1 pound ground beef

½ cup yellow onion, diced

2 TBS taco seasoning

4 oz cream cheese

about 8 oz jumbo pasta shells

10 oz enchilada sauce

1 cup salsa

1¼ cup cheddar cheese

½ cup mozzarella cheese

Preparation:

  1. Cook pasta shells in boiling water for approx. 10 minutes.
  2. Preheat your oven to 350 degrees.
  3. Brown ground beef and onions over medium high heat until cooked thoroughly.
  4. Drain the excess grease from the pan.
  5. Add in taco seasoning
  6. Add in cream cheese and cook over medium heat until cheese is mixed in and melty throughout. Set aside.
  7. Combine your enchilada sauce and salsa in a small bowl.
  8. Pour about half of your enchilada sauce salsa mixture into the bottom of a 9×13 pan and spread around.
  9. Fill each jumbo shell with a heaping 1 TBS of meat mixture and place into pan with sauce.
  10. Repeat until all shells or meat mixture is gone.
  11. Pour the remaining enchilada sauce salsa mixture over the tops of the shells.
  12. Wrap pan in aluminum foil.
  13. Bake for 30 minutes.
  14. Remove foil and top with cheeses.
  15. Return to oven and bake for an additional 15 minutes until cheese is melted and bubbly.

Nutritional information: (6 servings)

Calories: 323
Fat: 11g
Protein: 23g
Carbs: 32g

Crockpot Cheeseburger Soup

Ingredients:CrockPot_Cheeseburger_Soup2-678x1024

1 medium onion, chopped

1 stalk (medium-sized) celery, chopped

1 lb uncooked lean (93%) ground beef

2 tbsp all-purpose flour

3 cups canned chicken broth, divided

1 cup low-fat evaporated milk

8 oz reduced fat Velveeta cheese, cubed

1tsp paprika

1tsp table salt

1tsp black pepper

24 baked corn tortilla chips, crumbled

Cooking spray

Preparation:

  1. Coat a large nonstick skillet with cooking spray and heat over medium-high heat for about 30 seconds.
  2. Add garlic, onion and celery to skillet; cook, stirring frequently, until vegetables are tender, about 5 to 10 minutes.
  3. Coat a 3 quart or larger slow cooker with cooking spray; spoon in vegetables.
  4. Place same skillet over medium-high heat and brown beef, breaking up meat with a wooden spoon as it cooks, about 5 to 6 minutes; pour off any liquid and add meat to the slow cooker.
  5. In a small cup, combine flour and 1/2 cup of broth; stir until lump free.
  6. Pour flour mixture into skillet; add remaining 2 1/2 cups of broth.
  7. Bring to a simmer, scraping up any browned bits in bottom of skillet with a wooden spoon, then pour into the slow cooker. Stir in evaporated milk, cheese, paprika, salt and pepper.
  8. Cover slow cooker and cook on Low setting for 2 hours.
  9. Serve soup topped with crumbled tortilla chips.
  10. Note: If the soup cooks too long, the cheese could separate.
  11. If that happens, combine 1 tablespoon of all-purpose flour and 1/4 cup of soup in a cup; stir to a paste.
  12. Stir flour mixture back into soup in the slow cooker; cover and cook on Low setting for 10 to 15 minutes

Nutritional information: (8 servings)

Calories: 208
Fat: 10g
Protein: 22g
Carbs: 7g

Crockpot Veggie Lasagna

Ingredients:slow-cooker-vegetarian-lasagna

(2) 24 ounce jars or cans of tomato sauce

9 thick lasagna noodles

24 ounces part-skim ricotta cheese OR cottage cheese

3-4 cups chopped kale

2 cups shredded Mozzarella or Provolone cheese

Parmesan cheese for topping

fresh parsley for topping

Preparation:

  1. Spray the crockpot with nonstick cooking spray. Spread ½ cup tomato sauce to the bottom so the noodles don’t stick.
  2. Break noodles so that they fit and mostly cover the bottom. Cover with about one third of the ricotta, kale, sauce, cheese, and end with noodles. Repeat layers two more times for a total of three complete layers. End with a layer of noodles on top, covered with a thin layer of sauce and a little bit more shredded cheese.
  3. Cover and cook on high for 4 hours or on low for 7-8 hours. Turn the crockpot off completely and let the lasagna sit for at least one hour. This allows all the moisture to get soaked into the lasagna.

Nutritional information: (9 servings)

Calories: 307
Fat: 10g
Protein: 24g
Carbs: 32g

Baked Apple Chips

Ingredients:Baked apple chips

2 apples, cored and thinly sliced
Cinnamon to taste

Preparation:

Preheat oven to 275 degrees.

Line a cookie sheet with parchment paper and place the pieces of sliced apple on top.

Sprinkle with cinnamon (to taste).

Bake at 275 degrees for two hours. After 60 minutes, turn them over so they bake evenly. You should check on them after 60 minutes and every 30 minutes after that because oven cook times vary and you don’t want to burn them. Once they look nice and crispy remove them from the oven and allow to cool.

Nutritional information: (4 servings)

Calories: 32
Fat: 0g
Protein: 0g
Carbs: 8.5g

April interview on WBHF

In case you missed it, here was my April interview on WBHF where we discussed the upcoming spring weather and beach season. I spent time explaining how to purge your shelves on unhealthy snacks and get healthy options in place for when you feel the need to eat something. I also remind people that as a personal trainer, there is no such thing as a one-size-fits-all approach. I will meet with each client individually and create a custom plan for that person. My clients run the gamut from younger student-athletes to middle-age to elderly individuals. It is never too late to start thinking about improving your overall health and fitness.

Interview with Aaron Hooven of Lake Point Station

My interview on Saturday, March 04, with guest Aaron Hooven from Lake Point Station. We spent time talking about how there are a lot of ways to have fun while still getting in a fair amount of exercise. Lake Point Station is a family entertainment destination for the Lake Point Sport Community in Emerson, GA.

Radio interview – Having a workout buddy

In this month’s interview, I spend time discussing workout buddies and how that makes it easier to stay on the path toward health and fitness. I also mentioned that your workout buddy might be the four-legged variety since dogs love to jog and hike with you.

How to keep those fitness resolutions in the New Year

Since we are at the start of the new year, I wanted to spend some time talking about the resolutions people make and give some advice on how to keep them. Often the fitness goals we set for ourselves are not easily attainable and we get disheartened with our lack of progress. By taking smaller steps and finding ways to keep yourself accountable, you will greatly increase your odds of not only staying on track but also achieving your health and fitness goals.