Healthy Recipe: Roasted Red Pepper Chicken Avocado Salad

June 23rd, 2010
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Healthy Fitness Recipe for Summer-Time: Roasted Red Pepper Chicken and Avocado Salad

Looking for a cool salad to fill you up this summer? Here’s a delicious recipe from my helpful partners over at Prograde Nutrition…

Super-Cool Roasted Red Pepper Chicken and Avocado Salad

Here’s what you’ll need:

1 medium ripe avocado, peeled, pitted and sliced

1 tsp. lemon juice (or lime juice)

1 bag (10 oz.) or 1 head of torn/chopped romaine or green leaf lettuce (about 10 cups)

2 cups shredded cooked chicken (my alternative is organic, free range chicken or turkey – or sometimes I just substitute chick peas/garbanzo beans for the poultry as I’m a ‘pseudo vegetarian’ of sorts…)

1 medium tomato, cut into wedges

1 small cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup chopped Red Peppers

1/2 cup Light or Fat-free Italian Dressing (my alternative is Balsamic Vinegar, Extra Virgin Olive Oil, sea salt, pepper, onion power and garlic powder)

¼ cup Romano or Parmesan Cheese

Quick and EZ Preparation Directions:

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  • Toss avocados with lemon juice in large salad bowl.

    Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.

    Add dressing; toss to coat.

    Sprinkle with grated romano or parmesan cheese.

    Serve immediately and enjoy slowly…

  • Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95! The same book in the bookstore would go for $25 easily… So get here now as I don’t know how much longer this special will be running for:

    Check it out here ==> Healthy Fitness Recipes

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    Fitness Foods # 3: Eight “B” Foods to Include In Your Weekly Meals Plans

    April 10th, 2009

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    Fitness Foods # 3: Eight “B” Foods to Include In Your Weekly Meals Plans

    As always – any food I suggest – is preferably of organic origin. And your meats are ideally grass fed, free range, etc…

    1 – Banana

    This is one of my all time favorites – and I eat one every day. Bananas are a great source of magnesium (good for your bones and heart health) – and they are loaded with potassium (about 400 milligrams in a medium one). This is good since we are supposed to get close to 5,000 milligrams of potassium per day. Remember, potassium helps regulate blood pressure, fights bone loss and reduces your risk of kidney stones.

    2 – Brown Rice

    The difference between white rice and brown rice is not the color. White rice is brown rice AFTER it has been processed and devalued. Unlike white rice, brown rice is a true whole grain – because it still has the bran and germ of the natural grain. So you get the true ‘whole grain’ benefits – and about 10 times as much body-benefiting potassium and phosphorus.

    3 – Bran

    Either as cold cereal or hot cereal – bran kicks butt (I love oat bran cooked in water for breakfast [11:30am] with a medium banana, and 2 tablespoons of ground flax seed).

    What do you get? A very nice dose of fiber, magnesium – and some VERY good quality carbohydrates.

    4 – Brussel(s) Sprouts

    Just 4 of these natural powerhouses gives you about 240 micrograms of vitamin K – which is twice the measly amount the average person gets in a full day. And trust me – you NEED vitamin K.

    5 – Beef (Eye of Round is good)

    Red meat is not evil – unless you are eating half a pound every day…

    A 3 ounce serving of high quality beef gives you a body toning and strengthening dose of protein – at only 160 calories.

    What else do you get from ‘the beef’? Zinc and vitamin B6 – two more essential elements you need to function optimally

    6 – Broccoli

    Yes – its STILL good for you… – As one of the top ‘dark green vegetables’ – you want to find a way to get this on your dinner table a few times a week if you are interested in reducing your chances of getting cancer – just to name a few…

    7 – Blueberries

    ..VERY high in antioxidants …boost your brain function …helps lower cholesterol …loaded with vitamin K …may help prevent osteoporosis …prevents hardening of the arteries …loaded with fiber …should I keep going?

    8 – Barley

    Pearl barley has the outer husk removed – so DON’T eat it. You want WHOLE GRAIN barley – which still has the valuable husk. We all know the benefits of true whole grains – so no need for me to rehash here. You can also try bulgar or buckwheat groats (kasha) – as they are also nutrient packed whole grains.

    Please share this post with anyone else you know – who will benefit from it.

    Got some comments or questions about this list? Or just want to say ‘thanks’ – then click the ‘Comment’ button down there on the left…

    And stay tuned for more from…

    Your trainer for life,

    Joey Atlas

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    Fitness Foods # 2: Five “S” Foods to Include In Your Weekly Meal Plans

    February 24th, 2009

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    Fitness Foods # 2: Five “S” Foods to Include In Your Weekly Meal Plans

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    In Fitness Foods Issue # 1, which I sent out last week – I raised some controversy over the ‘Canola Oil’ issue.

    I’ll say one last thing about it…

    There are MANY readers of this newsletter. People from all over the world, from all levels of socio-economic groups – with various levels of financial means – at different stages of trying to change their lifestyle habits for the better.

    While one reader may be at the peak of their health and fitness journey, simply striving for maintenance – another person may be simply trying to figure out how to cut down on high fat, highyl processed foods – as their first step in their journey to better fitness and a better life.

    My mention of canola oil was not a recommendation to use it as your sole choice of fat in your daily diet – but rather it was to give various readers another occasional option to explore as they try to create their own ‘fitness lifestyle plan’.

    As a professional in the field and a father of 3 growing children – I wouldn’t serve us anything that is going to kill us – nor would I tell you, my appreciated reader, to consume something that would kill you.

    So I repeat – If, on a WEEKLY basis, you add 4 or 5 tablespoons of NON-GENETICALLY ENGINEERED, EXPELLER PRESSED, ORGANIC Canola Oil to your diet – this is a HUGE difference as compared to consuming 6 or 7 tablespoons of the “evil” version of canola oil.

    When I sent out the quote from Dr Andrew Weil – those were his exact words on the subject of canola oil – excerpted from a longer Q&A type article. If you want to read it just search ‘Dr Weil canola oil’. He and I share a VERY similar opinion on this subject.

    OK – enough of that – let’s get on to this week’s Fitness Foods Issue # 2

    A reminder first – Always choose organic versions of any foods I suggest – if it is within your means.


    1) Steel Cuts Oats

    Talk about a cheap, tasty, nutrient packed breakfast? I eat Bob’s Red Mill, Organic, Whole grain steel cut oats. Just a 1/4 cup gives you a solid 7 grams of protein and a satisfying 5 grams of fiber – with only 24 grams of energy sustaining, net carbs. Add a pinch of stevia, a half teaspoon of cinnamon, a tablespoon of raisins – and you are ‘in the zone’, my friend.

    Take it up a notch by adding a tablespoon of ground flax seeds – and you wont be hungry for about 4 or 5 hours.


    2) Sardines

    I eat these about twice a week for lunch. Loaded with Omega-3s – sardines are also a fantastic source of calcium (when eaten with bones, which I do) and vitamin D. Open a can (packed in water, not oil) – sprinkle with a bit of sea salt and black peper, and say hello to a hearty serving of body-toning, fat-burning protein.

    Add a chopped cucumber with a little vinegar or lemon juice and you are ‘in the zone’…


    3) Sweet Potatoes

    The deep orange color of this great veggie should make it dead give away to its nutritional value. Truth be told – these orange beauties put the regular white spud to shame because they have more vitamin C, folate, calcium, manganese and beta-carotene than the white variety of potato. As a matter of fact, one sweet potato (with skin) has a booming 25,000 IU of beta-carotene.


    4) Spinach

    My good friend, Popeye (some of my friends think he’s my half brother) knew what he was doing whenever he squeezed open a can of spinach. As one of the ultimate dark green leafy veggies, spinach is loaded with vitamins A and K, a bit of folate – and a bunch of lutein. Lutein is associated with reduced risk of macular degeneration (the leading cause of impaired vision and blindness in people ago 65 and over). So, you wanna be strong and have good eye sight for the rest of your life? – then do like me and Popeye – and eat your spinach.

    5) Strawberries

    With these I would strongly urge you to go organic if you can. It is widely known that non-organic strawberries are farmed with relatively higher levels of chemical pesticides, herbicides, etc…

    While organic strawberries may be a bit pricey – you can certainly make them ‘go further’ by mixing them with a bunch of other organic fruits – for a high fiber, nutrient packed, fruit salad dessert.

    The nice thing about strawberries is that they contain powerful antioxidants, anthocyins, which as we all know – offer powerful health benefits for people of all ages. They also give you a nice dose of folate and vitamin C.

    I hope you enjoyed Issue # 2 of Fitness Foods. Have a comment, question – or just want to say “Thanks!” – then click on the ‘comment’ link below – and let me know…

    And don’t forget to print this out and add it to your shopping list.

    And stay tuned for more of these coming your way.

    Have any questions, thoughts – or just want to say “Thanks Joey!” ? – then just click on the ‘comment’ link below – and let me know…

    Your trainer for life – your trainer forever,

    Joey Atlas

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    Here’s my response to yesterday’s ‘5 C Fitness Foods’ article…

    February 24th, 2009

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    We got a ton of ‘thank you’ emails responding to the e-newsletter I
    sent out yesterday – and as I anticipated we also got a few
    screamers and shouters – asking me “Why are you recommending canola
    oil – it’s a toxic chemical!!”

    (for those of you who missed it – I’ve added it to the bottom of
    this email) It’s actually the next blog post now…

    Well, let’s put this to rest right now:

    1 – I should have prefaced my recommendation of canola oil with my
    very typical “always choose organic, non-gmo brands.” I usually
    attach this to any food suggestion – but I left it off yesterday, in
    haste… my mistake.

    2 – Some of you are correct – most canola oil is of a genetically
    engineered variety – that is NOT what I suggest to add to your
    daily nutrition. As I mentioned in # 1 above – go for
    expeller-pressed, non-gmo brands, such as Spectrum brand.

    3 – I did not say to replace the best source of healthy fats -
    which I always tell you is Extra-Virgin, Organic Olive Oil. My
    suggestion is to simply add it to your diet as a ‘less-flavored’
    option when cooking certain dishes.

    4
    – Dr’ Weil – yes, THE Dr. Weil – shares the same sentiments as I
    do when it comes to canola oil…

    Here is a statement right from the lips of the master of natural
    health himself, Dr. Andrew Weil:

    “I use canola oil in moderation, when I want a neutral-tasting oil,
    but I always look for organic, expeller-pressed brands. The
    lower-cost products sold in supermarkets have often been extracted
    with chemical solvents or high-speed presses that generate heat.
    Both methods alter the oil’s fatty acid chemistry in undesirable
    ways. Furthermore, canola oil producers use a lot of pesticides on
    their crops, and I suspect that residues find their way into the
    finished product, so be sure to check labels.”

    Did you see that – let me highlight it so we don’t miss it:

    **I use canola oil in moderation, when I want a neutral-tasting
    oil, but I always look for organic, expeller-pressed brands…**

    That’s it for today…

    Stay tuned for the next ‘Fitness Foods’ article.

    Your trainer for life – your trainer forever,

    Joey Atlas

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    Fitness Food List: 5 “C” Foods for a Fit, Strong, Lean & Healthy Body

    February 24th, 2009

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    Fitness Food List: 5 “C” Foods for a Fit, Strong, Lean & Healthy Body

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    1) Canola Oil

    Cut down on butter, lard and other saturated fats with healthy vegetable oils that offer beneficial mono-unsaturated & poly-unsaturated fats. This is great for your skin and even better for your heart. (but do keep in mind we still need some small amounts of saturated fats for optimal health and function). Safflower oil is also a good choice in this regard. These are also good oils to cook with as they have a higher tolerance for heat as compared to olive oil (which is an amazing choice for salads, etc…)

    Keep in mind – no matter which fat/oil you choose – its still 120 calories per tablespoon.

    2) Cantaloupe

    The light orange color is a dead give away that this delicious fruit is a good source of beta-carotene. It’s also a great source of vitamin C. I like my cantaloupe a little sweeter – so after I cut the whole melon into cubes – I sprinkle some stevia powder on it – and shake the sealed container for a nice little kick of natural, no-cal sweetness.

    3) Carrots

    Just half a cup give you 150% of your daily Vitamin A. What else is there to say? go organic when you you can – its worth it.

    4) Cauliflower

    A nice source of Vitamin C – and most likely a source of anti-cancer compounds. You can take this low carb veggie – cook it, then mash it – then sprinkle with sea salt, some black pepper – and a touch of olive oil or butter – and you’ll think you’re eating gourmet mashed potatoes – without all the heavy carbs. Yeah Baby!!

    5) Chicken Breast

    Start with free-range, cage free, organic – boneless, skinless breasts (if you can)…

    Then dice it up…
    Place in bowl…
    Add 1 table spoon of canola oil (or olive oil)
    Some sea salt, black pepper, onion powder, garlic powder, paprika.

    Mix it up with a fork – and then pan sear it in a heated pan until cooked.

    I hope you enjoyed this list of Fitness Foods. Print it out and add it to your shopping list.

    And stay tuned for more of these coming your way.

    Your trainer for life – your trainer forever,

    Joey Atlas

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    Healthy Breakfast: Get Lean, Fit & Strong with a Healthy Breakfast

    February 4th, 2009

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    Healthy Breakfast: Get Lean, Fit & Strong with a Healthy Breakfast

    While the muscle-heads reading this post will scream out in fear of not getting enough protein – I will calmly note that since I’ve cut my protein intake in half, a few years ago – I have not lost a single ounce of muscle, but I do look better – and I feel much better.

    BREAKFAST TIME: 11am

    Yeah some people may say “Oh, that too late to be eating breakfast!” – but If you’ve been reading my materials for the last 8 months or so – you are already hip to the ‘meal shifting’ tactic – enough said…

    1/3 cup whole oats – cooked on low heat (stove) for 10 minutes in…
    3/4 cup water

    …When cooked – drop on top of…

    *1/2 small/medium banana
    *1 tablespoon dried berry mix (I used Newman’s Own Organic)
    *1 teaspoon ground cinnamon powder
    *1 heaping tablespoon of (organic) ground flax seed (this is vital to my daily nutrition)
    *1 strong pinch of Stevia extract powder

    Stir it up…
    Add some water to tweak the consistency to your preference…
    Enjoy!

    I eat this about 5 times per week.

    If scheduling this type of breakfast for your self is a challenge – try this…

    On Sunday, follow the same recipe as above – Just multiply it by 5. When it is done – divide it up into 5 storage containers – and put them into the refrigerator.

    Done!!

    No excuses!!

    Got some comments or questions about this healthy breakfast – or the time I eat it?

    Got some simple, healthy breakfast recipes of your own? Feel free to click on ‘Comment’ below and let us know.

    Your trainer,

    Joey Atlas

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