Healthy Eats: Ratatouille

Vegetables are one of the best ways to reach fullness without adding a ton of calories to your day. Making veggies taste good is key if you want to keep eating them. I like to broil, roast, grill and saute our vegetables to add variety to our healthy eats. One unique way to prepare fresh (or frozen) vegetables quickly and easily is in a Ratatouille. You may know Ratatouille as the animated movie with the clever cooking mouse, but it’s actually a hearty vegetable dish that typically includes seasonal vegetables, garlic, tomatoes, and olive oil.

As we’ve said before, it’s best not to cook with oil. Add your fats to your meal after the cooking has been completed. So to make the Ratatouille, start with a large kettle on the stove and saute your large diced onions in 1/4 cup of low sodium chicken stock. Stir frequently on high for about 3-5 minutes. While the onions are in the pot, add garlic powder, Italian herbs (basil, parsley, oregano), salt and pepper to taste. Toss in your cherry tomatoes and allow to simmer on medium-low for 10-15 minutes. When the tomatoes begin to pop/burst, add in your large chunks of zucchini. Cook for another 5 minutes on medium and then serve.

The Ratatouille pairs nicely with ground turkey, grilled chicken, or grilled flank steak. It’s also delicious over your rice or pasta if you are allowed carbohydrates at that particular meal.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy food can and should taste great and we know how to do it! Try our other tasty healthy EATS by clicking here.

 

Healthy Eats: Crispy Bread

Texture is everything for some people; if you’re one of those people then Crispy Bread is just right for you! Crunchy, salty, satisfying, and easy to make are the descriptive words I’d use to explain this healthy treat. Crispy Bread is a perfect carbohydrate ready to compliment your protein, veg/fruit, and fat. It’s easy to take with you, stores nicely in the refrigerator and lasts up to a few weeks.

Ingredients:

1 Cup of Old Fashioned Oats

2/3 Cup Rye Flour

1 1/4 Cup Water

1/4 Cup Chia Seeds

1/4 Cup Pepitas

1/4 Cup Sunflower Seeds

1 tsp Salt

To Prepare the Crispy Bread:

Combine the oats and water and allow to swell for about an hour. Preheat your oven to 325 degrees. After the oats and water have sat add in the rye flour, Chia seeds, Pepitas, sunflower seeds and salt. Spread into a thin layer on a parchment lined baking sheet.

Bake for 15 minutes then use a knife to score into 10 pieces. Bake for an additional 45 minutes. Then flip the parchment over onto a new sheet, take the old one off and allow the opposite side to sit in the oven once it has been turned off for an additional 30 minutes. Break the pieces on the score lines and store in an airtight container in the refrigerator.

Each serving (10 servings) of Crispy Bread has 120 calories, 4 g of fat, 5 g of protein, and 18 g of carbohydrates.

We have so many healthy recipes to choose from.  They are all created and tested by us! Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Dijon Parmesan Broiled Fish

Fish is such a healthy protein choice. It has many health benefits and includes several important nutrients like Vitamin D and Omega-3 fatty acids. Eating fish on a regular basis has been shown to lower your risk of heart attacks and strokes, protect the brain from age related deterioration, reduce the risk of diabetes, protect your vision, and improve your sleep quality. It also tastes great, is usually low in fat, cholesterol and calories, and it can be prepared in a variety of ways! For the Dijon Parmesan Broiled Fish, we used Mahi Mahi and Porgy; howerver, any white fish will work nicely with this recipe.

To prepare, blot your fresh or defrosted fish dry with paper towel. Place your fish on a tinfoil lined baking sheet. Use a spoon to spread a thin layer of Dijon mustard onto the fish. Sprinkle with dried basil, parsley, garlic powder and pepper. Top with shredded Parmesan cheese. Broil the fish on high for 10-12 minutes depending on thickness. Squeeze a fresh lemon on the Dijon Parmesan Broiled Fish before serving. This dish pairs nicely with roasted green beans & cherry tomatoes and white rice.

We have an entire index of healthy homemade creations. Check out more of our recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

Healthy Eats: Parmesan Acorn Squash

When you live in Southwest Florida, it’s hard to find the feeling of Fall when it’s always hot outside. Parmesan Acorn Squash will send you right into the pumpkin patch, apple orchard, and changing leaves when this tasty treat touches your tongue! This recipe is easy to make, pairs nicely with your healthy proteins and is a perfect carbohydrate that is low on the glycemic index.

Here’s how to make the Parmesan Acorn Squash:

  1. Thoroughly rinse and dry the acorn squash
  2. Remove the top stem and halve the squash length wise
  3. Use a spoon to scoop on the seeds
  4. Slice in half moon shapes about 1/4 inch thickness
  5. Arrange on a foil lined and greased (non-stick cooking spray) baking sheet with minimal overlapping
  6. Sprinkle with salt, pepper and dried thyme
  7. Add grated parmesan
  8. Roast in a 425 degree oven for 30-35 minutes or until the Parmesan Acorn Squash has a crispy top

If you like our Parmesan Acorn Squash, you’ll love our index of healthy eats created and taste approved by us. Try our other healthy recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Balsamic Rosemary Chicken

Our new favorite chicken preparation is a rich but healthy marinade consisting of balsamic vinegar and Dijon mustard. This marinade is amazing on chicken breasts, lean red meat, and pork tenderloin. The combination of balsamic vinegar and Dijon mustard makes a creamy marinade and keeps the chicken moist. We urge you change up your typical chicken routine and make it tonight!!

Balsamic Rosemary Chicken:

4 chicken breasts with any fat and cartilage removed

2 TBSP Dijon mustard

2 TBSP Balsamic Vinegar

2 TSP Garlic Powder

1 TBSP Crushed Dried Rosemary (you could absolutely use fresh chopped rosemary instead)

To prepare the Balsamic Rosemary Chicken, combine all ingredients in a large plastic bag or plastic container with lid. Seal bag and shake around until all ingredients are well combined and the chicken is coated evenly. The Balsamic Rosemary Chicken can be grilled, baked or cooked in your NuWave oven. Cook chicken all the way through before serving it. Pair the Balsamic Rosemary Chicken with grilled vegetables and avocado for a complete Check Total Health meal plan approved dinner!

We have so many healthy EATS that you can make right in your own kitchen!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

 

 

Healthy Eats: Egg Salad

You can make some easy swaps to turn traditional meals into healthy eats. Using Greek Yogurt in place of mayonnaise is a great way to cut unnecessary fat and calories from dishes such as Egg Salad, Chicken Salad, and homemade dressings. In our Healthy Eats version of egg salad, we use a combination of soft boiled whole eggs, egg whites, Greek Yogurt, and Dijon mustard to create a rich and creamy egg salad. Here’s how to put it together:

Ingredients & Directions:

Soft-Medium Boiled Eggs (2 whole + the whites of 2 more eggs)

1 TBSP Non-Fat Greek Yogurt

1 TSP Dijon Mustard

Chop eggs with a knife and stir in yogurt and Dijon Mustard. For a bit of heat you can also add hot sauce to taste. For the classic Sandwich/Salad combination, serve your portion of egg salad on toasted Ezekiel Bread with a small side salad.

Healthy eating takes planning and commitment. We have great recipes to help you stay on track!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Corporate Health & Wellness

Healthier employees equal less sick days, higher productivity, and an improved positive culture all around the office. Your employees’ health and wellness should be one of your top priorities to maximize your business goals and returns. How does less stress sound? Higher energy all around? Less missed days and lower insurance premiums? If you’re the boss, all of these things should be music to your ears! They are easy objectives to achieve – offer your employees Corporate Health & Wellness.

At Check Total Health, we have a proven process for offering, promoting, and executing fitness classes, personal & group training, and nutrition coaching in an on-site format right here in Southwest Florida. Your employees can benefit from physical fitness and nutrition coaching without having to leave the office! As a husband & wife team, dedicated to our own health and that of our clients, we provide a motivational, fun and dynamic training experience for all participants. We personally teach and train a variety of classes guaranteeing a high quality of professionalism for your business.

Check Total Health will work closely with you and your employees to make sure the training options stay relevant, well-attended and dynamic – making changes whenever necessary to guarantee we cater to as many peoples’ interests as possible. We have the capacity to promote and execute the classes and training services, track employee attendance, and manage/process payments so you don’t have to do any extra work!

In addition, Check Total Health has hosted a variety of special events and contests such as weight-loss contests, FitDays, nutrition seminars, etc.  We would be very excited to host special events for your company in order to promote health and a better well-being with your employees.

We look forward to helping with your company’s health goals! Contact us to discuss the best options for your company.

 

Healthy Eats: Chimichurri Pork Tenderloin

As you near the end of your healthy week you’re likely tired of chicken, fed up with fish, and boiled over by egg whites. What’s a healthy cook to do? Try a different protein with tons of flavor – Chimichurri Pork Tenderloin! Pork Tenderloin is very lean and tastes great prepared a multitude of ways. You can grill it, bake it or my personal favorite – set it and forget it in the slow cooker (Crockpot).

The Chimichurri Pork Tenderloin takes a little bit of preparation but once it’s in the pot, it’s sit back and smell the flavor success! To prepare you’ll need a high power blender or food processor.

Ingredients:

1 Bunch of Cilantro (stems cut off)

1 Bunch of Flat Leaf Parsley (stems cut off)

1/2 of a medium red onion

4-5 peeled cloves of garlic

Juice of 1.5 limes

1 TBSP red wine vinegar

1 TSP salt

1 TSP red pepper flakes

Place all of the above ingredients in your food processor and pulse until combined. Place trimmed Pork Tenderloin in the slow cooker and top with Chimichurri sauce. You may want to reserve some of the sauce for serving with the pork once it’s cooked. Cook on low for 4-6 hours depending on the thickness of  your tenderloins. Slice on a cutting board and serve with the reserved Chimichurri Sauce.

The Chimichurri Pork Tenderloin pairs nicely with Sweet Potato Fries and Grilled Vegetables.

Healthy eating takes planning and commitment but the results will be worth it. We have tons of great recipes to mix it up in the kitchen and keep that healthy cooking tasting good!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Healthy Eats: Greek Yogurt Parfait

Breakfast is truly your most important meal of the day. Skipping breakfast lowers your metabolic rate and sets you up for a day of food failure. Start your morning off right with a simple, easy and fast breakfast. You can prepare the Greek Yogurt Parfait the night before or take 5 minutes to put it together in the morning. Then depending on how well you drive with your knee, you can even eat it in the car!

Greek Yogurt is high in protein compared to regular yogurt with a little more than double. Depending on your macronutrient requirements, just plain non-fat Greek Yogurt might have enough protein for your breakfast. However, if you need to have more, you can add 1/2 – 1 scoop of vanilla protein powder. It has the double benefit of adding protein and sweetening up the plain Greek Yogurt. Stir your yogurt vigorously with the powder until the mixture is smooth.

The Greek Yogurt Parfait is more an act of assembly than cooking. Again, depending on your macro allotment you can top with various carbohydrates. Pictured here is 1/4 cup of toasted whole oats, 1/4 cup crushed walnuts, 2 TBSP dried cranberries, and 1/3 cup of fresh mixed berries. If you have a granola you enjoy that would be a great topping too. Be careful to read cereal labels, especially granola, as it often has very high carbohydrates for a very small serving size.

There are so many healthy breakfast options to ensure you start your metabolism on the right path everyday! Try our other healthy recipes here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day! There is no need to guess at how you should eat – let us help you eat right for your body type and goals!

Health & Fitness for Women

Health & Fitness: For Women of All Ages, Shapes, and Sizes

Regardless of your age, shape or size, you’ve probably realized that as a women you have to do twice as much cardio, strength training and clean eating to keep up with your husband.  In general, men have more muscle mass, heavier bones, and less body fat than women, allowing them to burn more calories at rest and for that of equal physical activity. So what can you do to keep up with your man? Put focus and purpose on your health, wellness, nutrition and exercise efforts. Optimize the time you devote to working out and eating right with the knowledge, guidance and experience of professionals.

At Check Total Health, we know how to get the most out of your daily health routine. Whether you spend 30 minutes or an hour with us a few times a week, we will maximize your effort during this time, provide you with tools to continue your fitness when we are not there, coach you on proper nutrition, and give you endless healthy recipe ideas to keep clean eating interesting! Within a few short weeks with us you will feel stronger, sexier, more fit and more confident!

Our Approach

Regardless of your current level of fitness and life stage, at Check Total Health we specialize in providing customized workouts to the women and men of Southwest Florida appropriate for your abilities, goals and well-being. We incorporate strength & resistance training, stretching (Pilates & Yoga), endurance exercises and plyometrics to name a few! There are a lot of women who think that lifting weights will make them bigger, BUT think again! Strength training is better at helping people lose fat than cardio. It also increases bone density and makes functional daily activity easier.

Ladies with young kids…wouldn’t you like to be able to carry them, toss them, and run after them with ease? Ladies who grocery shop (that’s all of us!), wouldn’t you like to load up both arms and make just one trip in from the car? Of course these tasks get easier as you get stronger. In addition, the inside of your body will experience great benefits too: decreased blood pressure, decreased risk for diabetes and heart disease, and decreased body fat!

What are you waiting for?

As you’ve probably realized over the years, there is no magic pill, diet or gimmick that takes fat off and keeps it off. The ONLY thing that works is sustainable healthy eating and a safe/effective exercise plan. Trust the experts to help you with both. Check Total Health is ready to take your health & fitness to the next level. Are you ready to check-yourself?

You can have your cake and eat it too!

At Check Total Health, we believe in real life living. We are a husband/wife team. We eat clean, train mean, but also have fun. We like to eat tasty food, have a few drinks, and indulge in dessert on the weekends to reset our bodies. We love our time with our daughter and enjoy making fitness a family affair. Here are some “real” pictures of Stephanie Check throughout the past few years and various stages of her healthy life! It doesn’t matter where you start, we can take you to where you want to be and the best part is you won’t feel starved or deprived — real life health and fitness for real life WOMEN! 

Hear from our clients who’ve already seen amazing and sustainable results by reading our success stories.  And for more information on health & fitness for women, check out my blog series: Healthy Wife…Happy Life: For Women’s Eyes Only

To get started, contact us for more information. You can also learn more about our packages and pricing for individual and group training here.