Do You Know Why Drinking Water is so Important?

Photo Credits Via: mymodernmet.com

Whether you are a gym newbie or an avid gym goer/rat, you always hear that drinking water is very important. But, do you really know why? First of all, you need to know that our body is made up of 60% water. One of the most common things I see when I take on a new client is how dehydrated they are. Normally and depending on our age are bodies need to have 50% to 68% of hydration. Most people I see that are non athletic have a reading of 29% - 35% which is severely dehydrated. The reason why is they drink everything else except for WATER! Drinking sodas, diet sodas, & other bottled named brand teas/drinks claim they are refreshments and they quench your thirst. However, they are actually designed to make you severely dehydrated so that you keep on drinking more and more which equals MORE CALORIES! 

    There are many ways you can hydrate yourself than just drinking water. Besides beverages, water also comes from vegetables, fruit, and your body! To keep yourself hydrated drink plenty of water and eat plenty of healthy foods. You can't get water from boxed processed foods! 

    So if you are a newbie to the healthy lifestyle, then constantly remind yourself the importance of drinking water. You are making your body healthier to live longer and be stronger! Just remember that your taste buds have been shot because you are used to drinking beverages that contain high sugar. The more positive you think about changing your life for the best, the easier it is to change bad habits! 

Roasted Sweet Potato Fries

Roasted Sweet Potato Fries Recipe

Ingredients:  Makes 10 servings (50 pieces)

3		Sweet Potatoes
1  Tbsp.		of olive oil
1/8  tsp.		of sea salt
1/8  tsp.		of black pepper

Directions:  

Step 1: Wash and then slice the sweet potatoes into fries. Place them into a large roasting pan.

Step 2: Drizzle the fries with olive oil. Next, season them with sea salt and black pepper. Mix up the fries to make sure the oil and seasoning is evenly spread.

Step 3: Set the boiler on high and place the pan on the top rack in the oven. Roast on one side for 10 minutes. Then, flip the fries and roast for another 10 minutes. Let them cool for 5 - 10 minutes.

Nutrition Facts Roasted Sweet Potato Fries Serving Size 5 pieces Amount Per Serving Calories 46.21 Calories from Fat  15 % Daily Value Total Fat 1.42g 2%    Saturated Fat 0.2g 1%    Trans Fat 0g   Cholesterol 0mg 0% Sodium 49.46mg  2% Total Carbohydrate 7.86g 3%    Dietary Fiber 1.18g 5%    Sugars 1.63g   Protein 0.62g  1% Vitamin A (IU) 55.41 1% Vitamin C 0.94mg 2% Calcium 11.81mg 1% Iron 0.25mg 1%

Turkey and Mushroom Lasagna

Photo Credits Via: www.eatingwell.com

A lot of people believe in order to lose weight and get in shape they have to eat foods that are not very tasty. This is far from the truth! You can make anything you want, you just have to cook it healthy. Here is a low-fat version of an Italian classic I made. Bon Apetit!

Turkey and Mushroom Lasagna Recipe

Ingredients:  Makes 10 servings (10 cups)

1/2  Tbsp.		of olive oil
1  lb.		of ground turkey
2  cups		of sliced mushrooms
1/2  cup		onion, diced
1  tsp.		oregano
1  tsp.		thyme
1/2  tsp.		of pepper
12  oz.		of cooked whole grain lasagna noodles
2  cups		of ricotta cheese
1/8  tsp.		of organic salt
1/8  tsp.		of black pepper
1  Tbsp.		of dried parsley
1  cup		of mozzarella cheese
1/2  cup		of Parmesan cheese
2  cups		Easy Marinara Sauce [recipe]

Directions:  

Step 1: Have lasagna noodles and marinara already prepared (http://fitsciencellc.blogspot.com/2013/12/healthy-homemade-marinara-sauce-recipe.html).

Step 2: Heat up the olive oil in a large skillet. Add the onions and saute for 2 minutes. Then, add the garlic and cook for another minute. Next, add the mushrooms and cook for another 5 minutes mixing the veggies together. Now, add the ground turkey and cook for 10 - 15 minutes. or until pink is gone. Add, the prepared marinara, thyme, oregano, and simmer for another 10 - 15 minutes. Set aside.

Step 3: Preheat oven at 350 degrees. Prepare a large baking pan ( 9 x 13 in. ) by brushing some olive oil on the bottom. Season the ricotta cheese with the parsley, pepper, and salt.

Step 4: Begin with adding 1 1/2 cup of turkey meat sauce in the prepared pan. Place 3 or 4 noodle on top. Spread another cup of sauce on top of the noodles. Using a teaspoon to measure, dot about 2/3 of the ricotta mixture over the sauce. Next, sprinkle 1/4 cup of mozzarella and 2 tbsp of Parmesan cheese over the ricotta and sauce. Repeat beginning with the noodles, sauce, ricotta, mozzarella and Parmesan cheese. Once you can not add any more layers cover with foil and place in the oven.

Step 5: Bake for 35 - 45 minutes. Uncover and allow to bake for an additional 5 - 10 minutes to make golden brown. Allow to cool for 10 minutes before serving.

Nutrition Facts Turkey and Mushroom Lasagna Serving Size 1 cup Amount Per Serving Calories 277.81 Calories from Fat  100 % Daily Value Total Fat 11.45g 18%    Saturated Fat 4.68g 23%    Trans Fat 0.01g   Cholesterol 47.92mg 16% Sodium 284.49mg  12% Total Carbohydrate 20.96g 7%    Dietary Fiber 3.67g 15%    Sugars 4.86g   Protein 22.43g  45% Vitamin A (IU) 1061.18 21% Vitamin C 13.86mg 23% Calcium 295.4mg 30% Iron 2.65mg 15%

Italian Chicken Egg White Omelet

Italian Chicken Egg White Omelet

5 egg whites
1/2 cup of mushrooms

3 oz. of cooked chicken breast

1/2 Roma tomato, diced

1/4 onion, diced

1/4 cup of feta cheese
1 tsp minced garlic
Italian seasoning

olive oil

Directions:

Step 1: Dice up the onion and tomato. Slice the mushrooms and shred the chicken breast. Put some olive oil in a pan and allow to get hot.

Step 2: Separate 5 egg whites from the yolks, place into a bowl and mix. Put the extra yolks in a container to save for baking purposes. Put the egg whites in the pan and allow to get semi-firm.

Step 3: On one half of the egg white mixture, put the shredded chicken, the diced tomato, feta cheese and other vegetables. Cover and put heat on medium low. Cook for 3 minutes. Once finished, flip the side with out the ingredients over the other side with a spatula. Use the spatula to slide the omelet onto a plate.

Nutrition Facts Italian Chicken Egg White Omelet Serving Size 6 ounces Amount Per Serving Calories 182.57 Calories from Fat  70 % Daily Value Total Fat 7.93g 12%    Saturated Fat 3.39g 17%    Trans Fat 0g   Cholesterol 47.73mg 16% Sodium 330.07mg  14% Total Carbohydrate 3.98g 1%    Dietary Fiber 0.53g 2%    Sugars 2.53g   Protein 22.01g  44% Vitamin A (IU) 219.07 4% Vitamin C 3.23mg 5% Calcium 104.71mg 10% Iron 0.5mg 3%

Chicken and Broccoli Pasta

Chicken and Broccoli Pasta

2 roasted or cooked chicken breast, shredded

2 cups of steamed broccoli florets

2 cups of whole wheat linguine or spaghetti pasta

1 cup of chicken broth

1 cup of steamed cauliflower, pureed
pinch of sea salt

olive oil

Directions:

Step 1: Roast or cook 2 chicken breast for about 15 min on each side. Cut up the head of broccoli into florets and steam for 10 minutes. Set a large pot on the stove to boil some water for the pasta.

Step 2: Once the water is boiling add some olive oil and pasta and cook for 13 minutes. Next, In another pot, boil some chicken broth and add the pureed cauliflower to thicken up the sauce.

Step 3: Shred the chicken, add all the other ingredients together in a bowl and serve

Nutrition Facts Roasted Chicken and Broccoli Pasta Serving Size 1 bowl Amount Per Serving Calories 189.07 Calories from Fat  30 % Daily Value Total Fat 3.34g 5%    Saturated Fat 0.71g 4%    Trans Fat 0g   Cholesterol 36.55mg 12% Sodium 100.65mg  4% Total Carbohydrate 21.96g 7%    Dietary Fiber 4.85g 19%    Sugars 1.88g   Protein 19.2g  38% Vitamin A (IU) 121.35 2% Vitamin C 46.82mg 78% Calcium 38.95mg 4% Iron 1.69mg 9%

Chicken and Cabbage Stir Fry

Chicken Stir-Fry
Ingredients:

2 boneless chicken breasts, cubed

1 onion, chopped

3 cloves of garlic, chopped

1/2 of a head of cabbage, chopped

4 carrots, chopped

stir-fry sauce

spray bottle of olive oil

Directions:

Step 1: Spray olive oil in wok, place on stove and turn on medium-high. Add the chopped onion and saute for 2 minutes. Then, add the garlic and saute for 1 minute.

Step 2: Add the cubed chicken and cook for 5 minutes. Then, add 1/4 cup of stir-fry sauce and cook for the another 5 minutes.

Step 3: Once the chicken is done, put it (along with the onions and garlic) in a separate dish. Add 1/4 cup of water to the wok and allow it get bubbly. Put the vegetables in the wok and cover. Cook for 5 minutes, occasionally stirring to make sure all the veggies are steamed.

Nutrition Facts Chicken Stir-fry Serving Size 1 cup Amount Per Serving Calories 65.18 Calories from Fat  10 % Daily Value Total Fat 1.16g 2%    Saturated Fat 0.21g 1%    Trans Fat 0g   Cholesterol 17.23mg 6% Sodium 93.26mg  4% Total Carbohydrate 7.02g 2%    Dietary Fiber 2.12g 8%    Sugars 3.74g   Protein 6.42g  13% Vitamin A (IU) 4282.88 86% Vitamin C 28.63mg 48% Calcium 38.1mg 4% Iron 0.42mg 2%