Nutrition Archives - Page 3 of 4

One-Step Chicken and Rice

One-Step Chicken and Rice

This one-step chicken and rice recipe is an easy, midweek recipe that the whole family will enjoy!In this filling meal you will get plenty of protein and just enough healthy carbs without feeling too full and heavy! We recommend free-range, organic chicken breasts or use chicken backs for a little more flavor; organic. Olive or Avocado oil are a great alternative to traditional corn or canola oils. To switch up the protein you can replace the Chicken with Pork Chops if you prefer. Ingredients (4 Servings):1TBS Oil (Olive or Avocado)4 Chicken Breasts2 Large Onions (coarsely chopped)1 Garlic Clove (minced)½ TSP Dried Thyme1 tsp Dried sage1½ Cups Regular Rice (uncooked)1/4 Cup Ketchup2TSP Worcestershire or A1 Sauce3 Cups Chicken or Beef BrothSalt and Pepper (to taste) Directions:Heat oil in skillet.Add chicken breasts, in a single layer and start browning one side.Turn chicken to brown their other side READ MORE

Haleigh Lenz2022-09-16T22:00:11-05:00News, Nutrition, Recipes|

Grilled Snapper with Mango Salsa

Grilled Snapper with Mango Salsa

GRILLED SNAPPER WITH MANGO SALSA For Red Snapper 4 (8 oz.) Red Snapper Fillets 2 Limes (juiced) 1 TSP Minced Fresh Ginger 1 TSP Course Ground Black Pepper 3 TBS Extra Virgin Olive Oil (EVOO) For Salsa 2 Mangoes (diced) 2 Cups Pineapple (diced) ½ Cup Green Onion / Scallion (minced) 2-3 Chile Chipotles in Adobos (for more heat add 1 serrano chili) ½ Cup Cilantro (chopped) 2 TBS agave or dark brown sugar (to taste) ½ TSP salt (to taste) 1 TSP Pure Vanilla Extract Instructions Preheat a grill (or pan). Place Red Snapper Fillets in a shallow dish. In a small bowl combine lime juice, ginger, pepper, and olive oil. Pour the mixture over the fish and let sit for 15 minutes. While Fish is marinating, in a Medium sized bowl combine fruits with green onion. Remove seeds READ MORE

Haleigh Lenz2022-09-16T21:50:23-05:00News, Nutrition|

10 Tips for Success in the New Year

10 Tips for Success in the New Year

10 TIPS FOR SUCCESS IN THE NEW YEAR 1. Find What Motivates You There are many ways to find the motivation to get and keep yourself heading in the direction toward your fitness and wellness goals. One of the best ways I have found motivation is by signing up for an upcoming race. By registering for a race I create a concrete deadline and goal for which I know I need to work towards. Another great way to get and stay motivated is to join a competition or challenge. At Fortis & YOGALUX we offer different Class Challenges throughout the year. These challenges are a fun way for our members to stay motivated and even get out of their comfort zone by switching up their workouts (we will get into this later) You can create individual challenges between you and your friends. 2. Get READ MORE

Haleigh Lenz2022-09-19T16:46:59-05:00News, Nutrition, Personal Training, Recipes, Workout|

HARVEST CUPCAKES (Gluten Free, Dairy Free)

HARVEST CUPCAKES (Gluten Free, Dairy Free)

HARVEST CUPCAKES GLUTEN FREE - DAIRY FREE Cupcakes 3 C Almond Flour 1 1/2 tsp Baking Soda 1/2 tsp Sea Salt 1 1/2 tsp Cinnamon 1/4 C Coconut Oil 1/4 cup Honey 1 1/2 tsp Vanilla Extract (alcohol free) 3 Eggs 1 C Carrot (chopped in food processor) 1 C Zucchini (chopped in food processor) 1 C Apple (chopped in food processor) Combine wet ingredients. Combine dry ingredients. Bake at 350° degrees for about 20-25 minute Vanilla Cream “Frosting” 1 C raw cashews, soaked for three hours, water discarded 1/2 C Apple juice 4 Medjool Dates, pitted 1 TBS Agave (you can also use Honey) 2 Vanilla Beans, seeds scraped and pod discarded (I also added Coconut butter to the frosting, but that is optional) Combine in a food processor (or blender) until smooth. Top off with a fresh local Blackberry READ MORE

Haleigh Lenz2022-09-16T21:32:14-05:00News, Nutrition, Recipes|

Trick-or-Treat

Trick-or-Treat

Trick or Treat! The famous words we all think about during the Halloween season. But how do Imanage the balance between enjoying the TREATS of Halloween season and maintaining our healthy eating habits? We all know we can’t totally avoid sweets during the Halloween season so here are some helpful tips and tricks I have come up with to help you pick your Halloween treat! Of course, candy is candy and I’m not advising a diet of all Snickers and Skittles, but we are all human; gummy treats and chocolate nougat call to us all. Gummies and Goodies In general gummy candy is hard on your teeth, so if you need a gummy, fruity candy make sure to brush your teeth after. Fruit candy is lower in fat (or fat free) than the chocolate or caramel options so if fat content is what you are watching go for READ MORE

Haleigh Lenz2022-09-16T21:05:57-05:00News, Nutrition|