nutrition advice – Page 2 – Cape Coral-Fort Myers Personal Training & Nutrition Coaching

July 8, 2018July 9, 2018

Healthy Eats: Protein Brownies

Chocolate and peanut butter are perhaps one of the best combinations ever discovered in the culinary world. But have you ever known their marriage to be healthy? Would you think a chocolate peanut butter brownie would be good for you? Believe it or not, these decadent protein brownies are a perfect quick breakfast or post workout meal. They have no flour, sugar, or oil and their sweetness comes from bananas so their packed with potassium. These protein brownies have as much nutrients as flavor – trust me that’s saying a lot. — Make them now!

Here’s how:

You’ll need 6 very ripe medium length bananas (7-8 inches long). Mash the bananas until mostly smooth. Add in 2/3 cup whey protein concentrate, 1/2 cup powdered peanuts (I use PBFit), 1/2 cup natural smooth peanut butter, and 1/4 cup unsweetened cocoa powder. Stir until well combined. Spread into a generously greased (with nonstick cooking spray) pan. The thinner the batter the less time they need in the oven and the texture will be more like a brownie. I like to use a 8x11x3 glass pan. Bake the brownies at 350 degrees for 20-25 minutes. Brownies should lightly pull away from the side of the pan and no longer jiggle when they are done.

This recipe yields 8 protein brownies with each having 267 calories, 17 grams of protein, 28 g of carbs, and 10 g of fat.

All of the Check Total Health “Healthy Eats” are created and tested by us! Try our other 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!

March 4, 2018

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!

October 5, 2017

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!

August 31, 2017

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.

August 31, 2017

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!

July 5, 2017

Healthy Eats: Whole Turkey

If you’ve been eating clean for a while you’ve likely burnt out on chicken, ground turkey, white fish, or lean ground beef at some point in your healthy eating quest. When you JUST CAN’T eat another bite of grilled chicken, I recommend changing up your protein game plan.

A whole turkey doesn’t have to be limited to Thanksgiving time. A whole turkey is actually pretty cheap per pound, available in your freezer section year round, and takes little effort to prepare. The only downside to the whole turkey is the amount of time in the oven, but if you plan ahead and do food prep on Sunday afternoon, you can make a nice family dinner and also have tons of leftover healthy protein for the week.

Here’s how I make a whole turkey:

Thaw your turkey in refrigerator according to package. Once thawed, remove the gravy and gizzard packet from the cavity and rinse thoroughly and pat the turkey with paper towels. Place turkey in a tinfoil lined large roasting pan. Drizzle the juice of 1 fresh lemon over the bird. Place the lemon halves in the cavity of the whole turkey. Sprinkle salt free seasoning all over the bird. I used Penzey’s Bavarian Seasoning for this preparation. Roast the whole turkey in the oven at 325 degrees for 2-3.5 hours (or longer depending on size and package instructions). Let the turkey cool slightly then slice it. For meal plan approved protein, make sure to remove the skin and any excess fat.

If you love a turkey sandwich, now you’ve got healthy wholefood turkey (not processed lunch meat) that can compliment your flour-free bread and nature’s mayo (the amazing avocado)!

Whole turkey is not just for Thanksgiving anymore. Give it a go the next time you burn out on chicken! Click here for more delicious healthy EATS for you to try.

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

June 29, 2017

Healthy Eats: Protein Pudding

Protein Pudding is one of those protein powder wonders! How can something with so little calories, fat, and carbs taste so good? You’ll love this as a sweet treat, low-carb after dinner snack, or a quick on-the-go meal to keep you on track! It’s pretty easy to make but you have to stay close to the microwave at all times. If you let it go too long you will have concrete protein, not protein pudding!

For every 1 portion (usually 1 scoop) of protein powder, add 1/4 cup water. Whisk the two ingredients together in a microwave safe bowl. Set the microwave for 2 minutes on half power. Let it cook about 30 seconds before whisking. Then put it back in for 20 seconds and whisk again. Then depending on the consistency, drop to 10-15 seconds. Once it is close to pudding consistency, do not let it go more than 5-8 seconds at a time. It will quickly turn into rock and you will have to start over!

Once done, top with your allotted fat in peanut butter or almond butter. It’s great served warm or store it in containers and eat it cold!

Healthy food doesn’t have to be bland and boring. Snazz up your clean cooking with our great recipes!

June 16, 2017June 16, 2017

Healthy Eats: Chicken Waldorf

You’ve probably noticed a theme: that I’m big on foods that don’t require a microwave in order to taste good! I am in the car, a lot, travelling to see clients but also out and about with my daughter on days that I don’t work. I need healthy, convenient, easy to eat and drive foods. I often get asked what choices will be good at “fast food” restaurants and I promise you that there are no choices from the drive-thru that will help you accomplish your goals. Sure, some foods are better than others but you won’t be hitting your ideal macros if it comes out of a window as you drive by!

So, healthy foods that are easy to eat and don’t need a microwave…how about a Chicken Waldorf salad? It’s a refreshing lunch on a hot summer day, travels nicely, and is packed with healthy carbs, protein and fat! Here’s how I put together my Chicken Waldorf:

Measure out previously cooked chicken (I used crockpot shredded chicken but grilled or baked would be great to)
Chop up half of a small apple and slice a handful of grapes
Crush 1/4 cup walnuts and add to fruit and chicken mixture
Measure 1-2 TBSP of nonfat Greek Yogurt and 1-2 TSP of Dijon Mustard
Squeeze some fresh lemon juice on the mixture and stir to combine
The Chicken Waldorf would be great served on a big bed of lettuce, on top of Ezekiel bread (depending on your carb allotment), or accompanied by some grilled veggies

Healthy eating takes planning and commitment but the results will be worth it. We have tons of great recipes to get your started on your journey.

May 2, 2017January 16, 2018

Healthy Eats: Protein Truffles

Do you have a sweet tooth that keeps getting in the way of successful healthy eating? I’ve got the antidote…protein truffles! Yes, you can have your cake and eat it too! These protein truffles require no baking and no cooking. Just combine all ingredients and form balls – it’s that easy. You can have one after dinner if you need that little something sweet or have a couple and treat them as a low-carb meal replacement, great for later in the day if you’re following a meal plan!

Here’s how to put the protein truffles together:

Combine the following ingredients in a medium size bowl with a spatula protein truffles

3 scoops ISO-100 Gourmet Vanilla (whey isolate powder)
6 TBSP peanut butter powder (such as PBFit or PB2)
2 TBSP natural creamy peanut butter
4-6 TBSP Unsweetened Cashew, Almond or Coconut Milk
2 TBSP mini chocolate chips
2 TBSP chopped or crushed nuts (almonds or walnuts)

The amount of milk needed will vary from batch to batch. You want a large ball of dough to form and be somewhat dry but sticking together well. Then add in mini chocolate chips and crushed nuts. Spray your hands generously with non-stick cooking spray and use a heaping TBSP to form 10 equal balls. Roll each ball in coconut (optional) or cocoa powder (optional). Place on wax paper or cupcake papers. Refrigerate for optimal freshness!

Each truffle has the following macronutrients:

110 calories ~ 5 g fat ~ 6 g carbs ~ 10 g protein

Don’t let your sweet tooth destroy your health and fitness efforts. Try these protein truffles and our other healthy recipes to keep your clean eating interesting. Check back often for new inspiration!

March 14, 2017March 14, 2017

Healthy Eats: Carolina Style Pulled Pork

Carolina Pulled Pork We all love a CrockPot dinner because it doesn’t get any easier than set it and forget it! With our Carolina Style Pulled Pork, get ready to do just that!

Here’s how to make it:

Pour 1/4 cup of apple cider vinegar in the bottom of the slow cooker.

Place pork tenderloin or lean pork (trimmed if necessary) in your slow cooker.

Season with 1 TBSP each smoked paprika, chili powder and garlic powder, and 1 TSP ground cumin, red pepper flakes and oregano.

Cover and cook the Carolina Style Pulled Pork on low for 7-8 hours.

When the pork has finished cooking, remove from the cooking liquid and discard. Chop/shred the pork. To serve, measure your portion and top with 1-2 TSP each apple cider vinegar and hot sauce! Store leftovers in the refrigerator. The Carolina Style Pulled Pork is great served cold or heated.

It pairs nicely with Sweet Potato Fries and roasted green beans.

Eat clean and train mean with our other healthy recipes.