December 2011 Fueling Ideas
- Treat yourself to my Fuel + Fitness Book. It is a must have for anyone wanting to be lean, healthy and energetic.
- Get junk out of your diet. You don't need it and neither do your kids.
- Get off artificial sweeteners. They are not good for you or your kids.
- Drink lots of water or green tea. It helps with metabolism, digestion and makes you feel better.
- If the changes you need to make for 2012 are overwhelming, just make one nutrition goal each month. Baby steps will get you there.
Cool as a Cucumber Shrimp Cocktail
by Calvert Dodson, III M.D.
This recipe was created by a doctor here in town who has fallen in love with the Fuel+ Fitness program. Several times a year he hires me to educate his patients on nutrition and fitness. Our philosophies are very similar, keep people healthy...preventive medicine...which I, of course, love!
- 1 lb. fresh boiled shrimp (peeled, deveined, cut into 1/4 - 1/2 inch pieces)
- 2 Avocados peeled and seeded and diced into 1/4 inch pieces
- 1 cucumber washed and diced into 1/4 inch pieces (peel is optional)
- 1/2 to 1 Jalapeno pepper seeded and minced
- 1 clove of garlic minced
- 1/4 cup fresh cilantro finely chopped (vary amount according to taste)
- Juice of 1 or 2 limes
- One small red onion finely chopped
- One cup grape tomatoes cut in half
- One Tbs. olive oil
- Kosher salt and fresh ground pepper to taste
Mix all ingredients into a large serving bowl and chill for several hours or enjoy immediately. Serve healthy over a bed of mixed greens or eat it as is. Can also add black beans (rinsed and drained).
September 2011 Fueling Ideas
- My favorite breakfast: Grab the Gold Bar, 2 Tbs. plain Greek yogurt, 1/2 cup Kefir, 1 Tbs. chopped walnuts, 1 Tbs. peanut butter. I have just recently started adding the peanut butter and it is so good!
- My favorite lunch: Thin bread (90-100 calories for two pieces), 2-3 Tbs. peanut butter, Smucker's Reduced Sugar jelly (grape), milk. So good and it keeps me satisfied for hours. Also love a turkey sandwich (thins, 3 oz turkey, 1 Tbs. hummus), 15 almonds, and a piece of fruit.
- Two of my favorite dinners: 4 oz grilled fillet with grilled asparagus or an omelette (one egg, two whites, 2 Tbs. of cottage cheese), with veggies added and a little feta cheese, and salad on the side. I follow every dinner meal with 1-2 dark chocolate Dove dipped in fresh ground almond butter.
- Favorite snack: 10 cheddar rice cakes dipped in cottage cheese with a jalapeno on top or carrots dipped in hummus.
- Favorite drink: green tea, water, milk, and occasionally, Pinot Grigio wine.
Edamame Salsa from Ingredientsinc.net
- 1 1/2 cups frozen shelled edamame beans, thawed
- 1/2 medium red bell pepper, diced
- 1/4 cup diced purple onion
- 2 tbs. chopped fresh cilantro
- 2 tbs. fresh lime juice
- 1 tbs. olive oil
In medium bowl, mix all ingredients together. Can use immediately or cover and chill until ready to serve. Goes great with chicken, steak or pork.
* Edamame are beans that are a great source of protein and fiber without a lot of carbs.
Balsamic Glazed Collard Greens from Ingredientsinc.net
- 1 (16 oz) package of fresh collard greens
- 1 tsp canola or olive oil
- 1/4 tsp freshly ground pepper
- 1/4 cup balsamic vinegar
- 1/3 cup dried cranberries
- 1/4 cup toasted pecans
In large nonstick skillet cook collards in hot oil over medium heat for 3 minutes or until wilted slightly. Add pepper and drizzle with balsamic vinegar, tossing gently to combine. Top with cranberries and pecans, mixing well. Serve immediately. Would go great as a side with any meat.
* We all need to be eating more dark leafy greens. They are loaded with vitamins, minerals, fiber and antioxidants. I love this recipe because it also incorporates some good fat and dried fruit for a little extra fuel and flavor.
June 2011 Fueling Ideas
- Do not reward yourself with food for your workouts. When you do this, the calories you eat will be greater than the calories burned. Remember, cardio does not burn that many calories.
- Instead of having a post workout snack, try to plan to have meals (not snacks) after workouts.
- If you will not be eating a meal for several hours after a workout, make sure you have a carb/protein snack (150-200 calories) within 30-60 minutes after your workout. (apple+peanut butter/cottage cheese+berries/milk+nuts)
- Drink lots of water, especially during these warm summer months. This will keep you energized, keep your metabolism up and help with digestion.
- Beware of sports drinks with calories. Unless you are participating in an endurance event, you will not need these extra calories.
- Have my advise at your fingertips. Buy your Fuel + Fitness book on line today. You will see how easily you can fit the guidelines into your life.
F+F Chicken Fettucini (Two Parts)
1. Bake chicken fingers as follows (can use any chicken breast). Rotisserie chicken works well too when you are in a time crunch.
- Chicken tenders
- Make a mixture of bread crumbs, seasonings (salt, pepper, oregano, basil...whatever) and parmesan cheese
- Egg/milk to moisten chicken
Dip chicken in egg or milk, then bread crumb mixture. Place on a pan with holes or baking rack on top of a sheet tray. Make sure air can circulate on the bottom of the chicken fingers. Bake for about 15-20 minutes at 350 degrees, or until chicken is not pink. *Make sure you make extra. Great to snack on chicken fingers dipped in hummus.
- Yellow squash 4-6
- Sweet onion 1 large
- Low sodium chicken broth
- Cut squash into coins, then cut coins in half
- Slice onions
Put veggies in large skillet and season. Pour some broth on top. Cover and cook on stove, adding more broth as needed. Soften veggies, about 20+ minutes. At the end, turn up the heat, remove lid, and caramelize onions. Veggies should be very soft.
Put veggie mixture in bowl, cut up chicken tenders and put on top, mix in low fat cottage cheese (makes it creamy and adds more protein and calcium) then sprinkle with fresh parmesan cheese. This is one of my favorite dinners. Kids eat chicken fingers with veggies or fruit on the side. Easy, delicious dinner for the whole family! Enjoy!
April 2011 Fueling Ideas
- Incorporate good fats into every meal (mono/poly-unsaturated). At LEAST 10 grams. Things like nuts, seeds, nut butter, avocado, olives, flax, chia/hemp seeds
- Although any variety of nuts are fine, one of the best nuts are walnuts because of their Omega-3 content. Try to incorporate chopped walnuts into cereal, yogurt, salads. I buy 4-5 bags at a time and keep them in the freezer.
- Substitute nuts/seeds for chips/crackers. It is better for you as well as your children. Nuts have good fat, antioxidants, protein, and fiber, which is much more than you can say about chips and crackers.
- Try to add cold water fish into your diet two times per week (salmon, mackerel, tuna). Any seafood is a great way to add lean protein to meals.
- You can also try coconut oil, which is a saturated fat, but a healthy fat, as long as it is not hydrogenated. I have had clients cook with it, or add it to oatmeal in the morning.
Pork with Apples and Cabbage from the Arizona Republic
2 tbs olive oil divided
1 tbs cider vinegar divided
2 tbs brown sugar
1/2 tsp Dijon mustard
1 pound pork tenderloin
2 medium tart apples (Granny Smith/Honey Crisp) - (I add more)
8 ounces (4 cups) shredded red cabbage - (I add a lot more)
salt and pepper
In zip-lock bag, combine 1 1/2 tbs of oil and 1/2 tsp of vinegar, 1 tbs of brown sugar and mustard. Add pork, seal bag and refrigerate. Let marinate for 20 minutes or overnight.
Heat 1/2 tbs of oil in a large skillet over medium-high heat. Cook pork 10 minutes, turning often. Peel and slice apples. Put pork on a plate. Add cabbage to skillet, saute 5 minutes. Stir in vinegar and brown sugar; season with salt and pepper. Add apples. Place pork on cabbage mixture, cover pan and cook about 10 minutes. Nutritious and delicious! Enjoy!
February 2011 Fueling Ideas
- Don't diet. Think life-style changes. Fast doesn't last. Slow and steady is the name of the game.
- Minimize liquid calories (alcohol, coffee/tea with calories, sports drinks)
- Drink water, tea, sparkling water.
- Minimize artificial products. This includes sweeteners, coloring etc.
- Buy seasonal fruits/veggies and organic if possible.
- Eat good fat at every meal (nuts, nut butter, olives, avocado, seeds, flax etc.)
- Take your supplements with meals daily (multi vitamin/mineral, vitamin D 1000 iu/day, Omega 3 1000-2000 mg/day, 2 baby aspirin/day)
Turkey Chili from Clean Eating Winter 2008
2 lbs ground turkey breast
1 can fat-free chicken broth
2 cans chili style tomato sauce
4 tbs chili powder
diced red onion
Chopped celery/carrots (about 2 cups of each)
1 small jar jalapenos (optional)
Brown turkey meat, break meat into small pieces. Add all other ingredients. Bring to boil. Cover and reduce heat to low. Simmer for about 1 hour. Can add other veggies as desired (peppers, beans, corn). Top with light sour cream and cheese. Enjoy!
November 2010 Fueling Ideas
- Drink at least 8 - eight ounce glasses of water per day.
- Add lemon or lime to add flavor if desired.
- Can drink sparkling water or tea with lemon instead of plain water. During the cold months, try hot decaf tea with lemon. It will help keep you warm and help you meet your fluid needs.
- For optimal athletic performance, weigh before and after workouts. Drink 16 ounce of water for each pound lost. Proper hydration is vital for performance.
- Tis the season to gain weight.. be careful with your holiday eating. Remember, exercise can NOT burn off excess holiday indulgences. Check out Fuel + Fitness October 2009 news letter for tips to get you through the holidays.
Maple Glazed Salmon (Cooking Light)
1 tsp paprika
1/4 tsp ground cumin
1 tsp kosher salt
1/2 tsp chili powder
1/4 tsp brown sugar
4 (6 ounce) Alaskan salmon filets
2 Tbs. maple syrup
Preheat broiler. Combine first 6 ingredients, rub spice mixture on flesh side of filet. Place filets on broiler pan and coat with cooking spray; broil 6 minutes, or until desired degree of doneness. Brush filets with syrup and broil 1 minute.
This is one of the most delicious salmon recipes. Serve with sauteed spinach or any other dark leafy green veggie. Can also add brown rice or couscous. Salmon is high in protein and full of Omega 3 fats, which are so healthy for your body. Enjoy!
September 2010 Fueling Ideas
- Wrap - 3 oz turkey, avocado/hummus (instead of mayo), veggies, fruit or skim milk, 100 calories of nuts.
- Whole wheat bread, 2+ tbsp of natural peanut butter, 1 tsp honey, 1 cup skim milk. (my favorite lunch!)
- Salad with dark lettuce/spinach, add protein (chicken, eggs, cottage cheese), veggies/fruit, seeds/nuts/avocados and light dressing.
- Open faced sandwich, 2 oz turkey, 1 oz swiss cheese melted on top, use hummus/avocado (instead of mayo), fruit or milk, 100 calories of nuts.
- Plain Greek yogurt, 1/2+ cup Kashi Go Lean Crunch, 1/2+ cup fruit, 2+ tbsp chopped nuts.
No Mayo Chicken Salad
2 boiled/baked chicken breasts
fat free plain Greek Yogurt
red grapes cut in half
salt/pepper to taste
any other spice you want to add
Mix all ingredients together. Can put on a wrap/whole grain bread for lunch, or have on a bed of lettuce, or have it by itself as a snack. It is perfectly balanced with carbs (grapes), protein (chicken/yogurt), good fat (walnuts). Enjoy!
July 2010 Fueling Ideas
- Kashi Go Lean Crunch cereal, chopped walnuts, Kefir or skim milk.
- Whole wheat toast (about 70-90 calories), 2 tbs peanut butter, skim milk or yogurt.
- Grab the Gold Bar (grabthegold.com), crumbled up, add walnuts, pour Kefir on top.
- One egg, two egg whites, add veggies, a little cheese, put into whole grain wrap, or serve with whole wheat toast, fruit or milk. Can add 100 calories of almonds for good fat.
- Greek plain yogurt, add fresh fruit or cereal (or some of both), chopped walnuts.
- Drink lots of water when you are out. This will rehydrate you and give you something non-caloric to sip on.
Steak Fajita Salad from Ingredientsinc.net
1 3/4 lb. hanger steak (cut into 1" pieces)
4 TBS fresh lime juice
1/2 (1.12 oz package fajitas seasoning
6 cups romaine lettuce leaves
1 cup each of thinly sliced green and red peppers
1 large tomato sliced
1/2 purple onion thinly sliced
1 can black beans (rinsed and drained)
Greek yogurt, salsa
1. Marinate steak in shallow dish with lime juice and fajita seasoning. Let stand for 15 minutes or in frig for up to 8 hours.
2. Over medium heat, cook steak 5-7 minutes (until browned). Add peppers, tomatoes and onions. Cook veggies until tender.
3. Serve steak and veggies over lettuce. Top with black beans, salsa, Greek yogurt.
- Can serve with tortillas if you need extra calories/carbs
- Can add more veggies (to fill you up without many calories)
- Can top salad with peanuts or avocados to add good fat
May 2010 Fueling Ideas
- Choose lower-calorie drinks like wine, light beer, or liquor with non-caloric mixers.
- Limit number of drinks. (Two drinks can have 200-400+ calories)
- Limit number of outings (You always consume extra calories when out)
- Always have a snack before you go out. Combo of carb/pro/fat is best. (apple with peanut butter, yogurt with nuts, carrots and hummus). You don't want to be starving when you start drinking.
- Drink lots of water when you are out. This will rehydrate you and give you something non-caloric to sip on.
1/3 cup chopped fresh cilantro
1/4 cup olive oil
2 tbs red wine vinegar
2 tbs fresh lime juice
1/2 tsp salt
2 cups cherry tomatoes (cut in half)
1/3 cup thinly sliced red onion
2 medium avocados (cut into chunks)
Mix first 5 ingredients. Add next 3 ingredients. Refrigerate for several hours. Tips: Can add more tomato and onion. Serve as side for grilled chicken, shrimp, steak etc. Could make soft shell tacos with any meat, or put over lettuce with protein on top. Can also use it in a wrap for lunch...just add lean protein. This salad will add carb (tomato/avocado/onions) and good fat (avocado/olive oil) to any meal.
March 2010 Fueling Ideas
- Try to eat fresh/seasonal/local fruits and veggies.
- Make sure you have a protein source with all meals. It is the building block of your body...you need it.
- Add good fats to all meals...at least 10 grams (nuts, seeds, nut butter, avocado, olives, flax, etc). This will keep you from over eating.
- Have healthy carbs with all meals...remember...this is your bodies FUEL...you need it.
- Eat every 4 hours to keep your blood sugar stable, keep you from getting hungry, and keep your metabolic fire burning.
Fuel + Fitness Warm Taco Salad
Brown combo of 97% lean beef and ground turkey breast (about 1lb of each)
Season with Mexican spices (cumin, chili powder, salt, pepper)
preheat oven/toaster oven to 450
Red/yellow/green peppers (sliced)
sweet onion (sliced)
Put in foil-lined pan. Spritz veggies with olive oil and season with Mexican spices.
Bake for 20-30 minutes or until they are soft and start to turn brown.
Put veggies on dish
and beef/turkey combo
top with cottage cheese (1/2 cup+)
add spicy salsa
mix it together
Can freeze left over beef mixture for later use.
January 2010 Fueling Ideas
- Don't forget to have protein, carbs, fat with each meal. You need them all for different reasons.
- Breakfast should be at least 300 calories...don't skimp.
- Limit your alcohol intake. It adds calories and interferes with fat metabolism. You'll get extra calories and burn less fat...not a good thing!
- Don't blow it on the weekends. You will never meet your weight loss goals if you do.
- Try using plain Greek yogurt instead of sour cream and mayonnaise.
Grilled veggies (see recipe form April 2009 news letter)
Grilled chicken breast or Rotisserie chicken breast
fresh parmesan cheese (has so much more flavor than processed)
Cut up chicken and put on top of veggies. Sprinkle with cheese and enjoy a delicious starchless dinner!
October 2009 Fueling Ideas
- Don't buy Halloween candy that you like.
- Remember, most mini Halloween chocolate bars have about 100 calories. It only takes 100 calories added to each day to gain 10 pounds in a year. Not worth it.
- Don't go to any holiday dinner or party hungry. You will always do more calorie damage if you go somewhere hungry. Have a carb/protein snack (150-200 calories) before you head out the door.
- Watch your alcohol calories. They add up so quickly and are not filling at all. Drinking also leads to less discipline with food. Try to set a drink limit before you go out. Stick with wine, light beer or liquor mixed with something non-caloric.
- If it is not worth it - don't eat it.
- Eat clean and lean as much as possible.
- Continue to stay away from starches at night. Stick with lean protein, veggies or fruit.
- Weigh once per week just to make sure you are not letting things slide.
- Do not SAVE calories (for an evening party)...this does not work.
Fuel + Fitness Spaghetti
Saute peppers (red, yellow) and sweet onions. Use small amount of olive oil and lots of broth to saute. Add salt and pepper to taste. You could also use spaghetti squash instead of the peppers/onions.
Make sauce - use lean ground beef/turkey. I like it extra meaty. Brown meat with onion and spices (oregano, basil...what ever Italian spices you like). Add lowest sugar sauce you can buy (should be less than 5 grams of sugar per serving). Doctor up the sauce with wine or other tomato products.
When everything is ready to serve...
Put sauteed veggies in bowl. Top with 1/2 cup of low fat/fat free cottage cheese. Add sauce (about 1 cup). Top with freshly ground parmesan cheese. Enjoy!
August 2009 Fueling Ideas
- veggies with Greek yogurt dip (see recipe from June newsletter)
- cut up fruit
- peanuts/pistachios in shell (will make you work for it and eat less)
- parmesan cheese chunks
- veggies and hummus
- can use celery to dip in anything (much better than pita/bagel chips or crackers)
- edamame (in pod...again, make yourself work for it)
- grilled chicken strips
- cold cuts dipped in hummus
- cold cuts wrapped in lettuce/cabbage leaves
- light beer and wine
- water or sparkling water with lime
June 2009 Fueling Ideas
Summer Snack Ideas: (always carbohydrate/protein mixes)
cut fruit (any) with nuts (100 calories worth)
1/2 banana with 1 tbs peanut butter
veggies with Greek yogurt dip (see recipe)
grilled chicken dipped in hummus
turkey/chicken cold-cuts wrapped around carrot sticks
apple and 1tbs almond butter/peanut butter
Greek Yogurt Dip16 oz Greek Yogurt (Fage or Oikos )
pack of dry Ranch Dressing (add until it tastes good to you)
can add 2/3 tbs light sour cream if you want
serve with cut raw veggies (carrots, celery, red/yellow pepper, cherry tomatoes)
This would be great to serve company or take to a party!
April Fueling Ideas
Best Hamburgers:Start with grass fed-beef (ground sirloin) available at Whole Foods
Make patties and put on tray (try not to manipulate meat too much)
Squeeze or pour a lot of lemon juice on each hamburger
Sprinkle with Cavender's seasoning (a lot)
Let sit for 1/2 hour or more (can put in frig)
Grill and enjoy!
Chicken Marinade:Equal parts Moore's Marinade and Coke (regular)
Put in large plastic bag, or tupperware/glass container
Add chicken breasts (include enough for leftovers for wraps and salads)
Pour marinade off
Grill and enjoy! (you can also cook it on your stove top if you do not have a grill)
Grilled Veggies:Grilled veggies are also great this time of year. Try using colorful peppers, zucchini, squash, onions, tomatoes, asparagus, mushrooms.
Line a pan with tin foil
Sprinkle with olive oil (just a little) and Cavender's Seasoning (or salt and pepper)
Grill or put in oven at 400/450 (can even use your toaster oven for small portions)
Bake/grill for about 30 minutes. Toss half way through
When done, sprinkle with Parmesan/Romano cheese and enjoy