Mid Week Fit Cuisine Recipe!

So last night I had a pork tenderloin in the refrigerator that I wanted to cook for Frank, he loves pork and tenderloin is a very lean cut, so it needs to be flavored well. I was starting to get bored with the same marinade of honey mustard, or soy. So I decided to encrust it with cornflakes and panko, and it came out AWESOME! I also topped it with Fire Roasted diced tomato to add a bit of a kick. This is a must try, and I served it over whole grain pasta with roasted broccoli.  Here is the recipe, let me know what you think.

Crusted Pork Loin with Tomato

Ingredients:
1 Pork Tenderloin
1/2 Cup Corn Flake Crumbs
1/2 Cup of Italian seasoned Panko
1 TBSP Italian Medley seasoning (Ms. Dash)
Nonstick Cooking Spray
1 Can Fire Roasted Tomatoes
1/4 cup low calorie Italian Dressing

Preheat the oven to 400 degrees. In a Ziploc Bag place your pork and dressing, shake it around so everything is nicely coated. Remove your pork from the bag and place it on your baking dish. Season each side with your Italian seasoning, then coat each side of your pork with the corn flake crumbs and panko. Make sure that all the pork is covered nicely, top with your canned tomatoes. Place the entire baking dish in the oven for about 45 minutes and serve.

Ladies Start Lifting

Ladies, if you really want to tone up and lose those unwanted issues on your body, like the stomach, butt, thighs, and hips you need to incorporate strength training into your workouts. Most women don't want to touch the weight machines or dumbbells due to fear of getting bulky. Well ladies I promise you are not genetically made to get such large muscles without the help of unwanted supplements. So to pick up the weights and properly strength train is a great workout. It not only helps to tone unwanted areas but it protects out bones as we age, helps us to perform everyday tasks like lifting and carrying, along with this amazing feeling of being stong and powerful.

I am not suggesting you start benching 80 pounds there is no need for that, but I also don't recommend walking around with the little 2 lb pink weights in your hand either. Lift weights that are relatively easy to move but become a bit of a struggle by rep 10 to 12. Sometimes in order to see results sooner than later we need to push ourselves a bit harder. Not all strength work needs to be difficult it needs to be practical and safe. When you are at the gym don't waist time working the small muscles (shoulder, biceps, triceps) get those larger ones (back, chest, legs). If you are unsure what you should be doing ask a fitness professional for some help. The one thing you don't want to do is waist time at the gym performing exercises that are going to hurt your joints. So my professional advice would be to take advantage of the studios training sessions and get a safely designed exercise for you.

Fit Cuisine Recipes for 3/28-4/1

So this week I made a small Thanksgiving meal portioned out, and a really great vegetarian dish. Along with some other great healthy quick meals. So try them out and let me know what you think.


Italian Tortellini Soup
1 Bag of frozen cheese tortellini
1 Zucchini diced 1 squash diced
1 can low salt diced tomatoes
1 small bunch of asparagus diced
1 cup of green beans
1 TBSP minced garlic
1 TBSP olive oil
1 Large container of vegetable stock (low sodium)
2 Cups water
1 TBSP Italian seasoning (Ms. Dash)

 In a large soup pot heat up your oil and garlic, add all of your vegetables, and saute for about a minute or so. Then add your stock and water and bring the entire pot to a boil for about 5-10 minutes or until the vegetables are tender. Once they are, reduce the heat to low and add you tortellini. Cook for another 8 minutes and serve. This is the fastest soup you can make.

Tips: This soup is a complete meal, you are getting protein from the pasta, and lots of vegetables. So this soup is really filling. Sprinkle with fresh Parmesan cheese and serve. The kids like it as well.


Sausage and Pepper Stewp with Brown Rice
1 package of chicken sausage (Italian Season) diced (Al Fresco brand or Nature's Promise)
1 red pepper chopped
1 yellow pepper chopped
1 orange pepper chopped
1 small shallot chopped
1 can of low salt stewed tomatoes
1 can low salt tomato sauce
dash of basil
dash of pepper
1 package of brown rice
1 TBSP minced garlic
1 TBSP Olive Oil

In a saute pan, heat up your garlic and oil. Add to that your diced peppers and shallots, saute with the oil and garlic. Add your stewed tomatoes and tomato sauce. Let the entire thing cook till the peppers are soft. Add your diced sausage (it should already be cooked). Let the an simmer for about 10 minutes on medium low heat. Cook up your rice and add it to the mix of sausage and pepper. Serve and enjoy.

Tips: When using this type of sausage it is gluten free and hormone free. It usually is already cooked. If not let it cook with the mixture just add another 10 minutes on the simmer. This is a complete one pot meal as well. When you can serve this for large parties, or bring to pot luck dinners. I like to serve this with a sprinkle of Parmesan cheese as well.


Thanksgiving Portion Size
1 Package of Turkey Cutlets
1 Box of whole wheat Stuffing
1 small jar or low fat or fat free Turkey Gravy
1 can whole cranberry sauce

 Preheat the oven to 375 degrees. In a ziploc bag place your cutlets and pour half the jar of gravy on top to marinate them. While the oven is heating cook up your stuffing. Place your cutlets on a baking dish in the oven for 25 minutes (they cook fast). Take your stuffing and place a little on each dish or your serving dish and put your cutlets on top of the stuffing. Take your cranberries and mash then till soft. Heat up the rest of your jarred gravy, pour it over the cutlets and place the cranberry sauce on top of the gravy. This is so moist and yummy.

Tips: I made this dish portioned out so if you do this on a place each person gets about 2-3 TBSP of stuffing, the cutlet goes on top, then finish with gravy and cranberries. Quick and simple.


Cavetelli with Sauteed Spinach, White Beans and Cherry Tomato
1 Bag(1 lb) of Cavetelli Pasta
2 bags (16 oz of chopped frozen spinach)or 4 Large bags of Fresh
1 can white beans drained and rinsed
1 TBSP olive oil 2 TBSP minced garlic
1 cup chopped cherry tomato

In a saute pan, heat up garlic, oil and spinach. Boil your water for pasta. Saute the spinach till defrosted or wilted. Add you beans and tomatoes and stir together. Once the pasta is complete place it into a serving bowl and pour the spinach in. Toss together and serve.

Tips: This is a great vegetarian dish. You can use whole wheat cavetelli if you want as well. I loved this dish as a kid and it is loaded with iron, and fiber. This can be a great side dish as well with chicken or fish. Tastes great with fresh Parmesan cheese.

How to Improve Your Metabolism

This seems to be a question that I get a lot and one that I was not 100% clear on when I started in the fitness business. There are so many theories out on how to get the energy juices to burn more for you. Some experts said eat high protein, low carbs, others said increase cardio workouts, start a crazy eating plan and high intensity workout routine. I don't know that seemed a bit crazy and it was a lot to plan and think about. I needed to come up with my own theory that combined the studies or those in the industry already and what I found to work best for me and my clients that required minimal planning, was stress free and easy to incorporate into your lifestyle. So here is what I came up with...I do this in my own life and I my clients all do the same. We all feel great, have energy and for those that needed to maintain weight or lose did so following these steps:

1) Don't Starve Yourself-you need food to fuel the metabolism and if you don't eat at least 3 meals a day your body thinks it is starving and will hold on to your visceral fat, and the body will not change.

2) Eat Breakfast Every Morning-it really is the most important meal of the day. Eat a well balance meal of grains; fruit; protein. In whatever form you want (food or shake)

3) Eat More Nutrient Rich Foods-fruits and vegetables will help you feel fuller longer; plus they are low in calories and rich in vitamins; and fiber and all that great stuff our body needs to perform at high levels

4) Eat Lean Protein-protein does not just have to be beef (Not a fan myself) so I choose, tofu fish,chicken, beans, eggs, even certain grains like quinoa are high in protein or Greek yogurt, Almond Milk etc.

5) Drink More Water-hydration is very important to the body. If you are not eating good sources of nutrients then your muscles are going to be fluid depleted. If you are not a fan of just water (like myself) add a splash of cranberry; lemon, or whatever you like to it. Sometimes after a workout to get quick fluid to the body I drink Coconut Water LOVE IT.

6)Exercise More Days Then Not-we need to move our body everyday, if we don't it is not going to perform the way we need it, we will begin to lose flexibility, muscle mass, bone density. All of which are important as we get older. So get moving (lift weight; walk; find something you enjoy doing often)

7) Rest-It is so very important to get good quality rest, without it we are just pushing our bodies till the gas tank runs out and when that happens recovery is that much longer. Who needs that? So when you feel that your body needs a rest from a workout take it. When it comes to sleeping try to get at least 7 hours...and don't watch the news it will only increase your stress levels.

Revving up the bodies metabolism does not have to be so complicated, it needs to be practical and smart. So why not try these simple 7 steps and let me know what you think. I promise that metabolism will improve and you will see the results you want in your body fast.

Yoga Saturday's

I was never a fan of Yoga, I felt that I didn't have the right mindset to shut down and find my inner Chi. When I was getting my undergrad degree I was introduced to yoga for the first time, I was in a class that was dark and told to close my eyes and find the inner light. Well my light was not on and I think the bulb was dead. (this was before energy efficient bulbs I guess) So I never pursued yoga, didn't even suggest it to clients because I saw no benefit fitness wise. That was until I started hearing the buzz about this hot Vinyasa yoga, and Power yoga. Well now I am hooked. I started doing research about the different style, the benefits, calories burned etc. and found a studio that taught both practices, so I gave it a shot, LOVED it! Saw instant benefits, both physically and mentally, and now I practice almost every Saturday. It is something I truly look forward to. The difference between this style yoga and the one I was first introduced to is you are really working out in Power/Vinyasa Yoga. I leave class every time like a wet noodle, and in totally relaxation mode. Plus this style of yoga you can judge how you want to practice...for me I will hold a pose, or take it to the next step depending on how my body feels. Most times my hips are so tight I can't go any further then the poses hold. For me that is hard enough. So my advice would be is you have not tried a yoga class take one. It will really change your physical and mental being. Plus ladies it burns about 400 calories in a 75 minute class (just saying).

Yet Another Crazy Diet

This morning while sipping my coffee and reading emails, I turned on GMA. I love that show and today's health topic was based on a new diet book that came out called The Dukan Diet. This diet is supposed to help you shed the old lb's fast. It is so great that Kate Middletone's mom and J Lo are on it. The diet is French inspired. Whatever that means.

So I turned up the volume to listen. Lets just say NO diet should have 4 steps of what to have and not have in each phase. They say it is personalized weight coaching but the do's and don't are all the same. No fruit in step one, all protein in step one go back to step 3 after step 4. Is this a board game or means to get one healthier. And that does not include exercise.

I say follow a plan that is BEST for you and be smart about it. My plan is as follows:

1) eat more fruits and vegetables whenever you can

2)switch to whole grains instead of white

3)eat lean protein

4)drink more water

5)have a glass of wine

If you keep these 5 things in your mind you will see results without stressing over phase 1-4. Eating well needs to be a way of life and not a quick fix 30 day plan. So even though it sounds great do what works best for YOU!

Cake Boss Event Thanks

Tuesday evening I got the pleasure to bake a cake for cake boss "Buddy." This whole cake baking would not have happened if it weren't for the baking skill, and icing skills of my parents. Without then the last few days of preparation would have made me nuts. I am now going to call my dad the official Spackle cake decorator. I have never in my 31 years seen cake icing perfection like he had. Good thing he watches Food Network and HGTV. Mom is just a great flavor collaborator. She would say needs more rum or juice, she also helped place the decorations on the cake and took a photo of it in the fridge the morning of the event so I wouldn't panic that it fell. Having them in my corner during the event prep was a true blessing and for that Mom and Dad I love you.

I was glad to share the event with my mother, she was more nervous then I was.....well maybe. When we cut the cake for Buddy our stomachs dropped. We made a last minute decision to add the pineapple fill and had no time to taste it. Our original had no fruit. When the judged said how great it was we looked at each other and said YES! I brought her a piece so we could taste and we both said home run....YEA!

So now the Pina Colada Cake is born and I have my first request to bring it for Easter...can't wait to hear what the rest of the family thinks.

3rd Place Cake Boss

This past Tuesday, I participated in NCJW Bake Off for "Cake Boss." Now we all know that I am not a baker. When the invitation to make a cake for charity presented itself I had to step up to the plate. So I asked around for different cake ideas, chocolate, vanilla, red velvet, carrot, what was I to do.. So I tought about what my favorite cake would be. I also wanted the cake to represent me. As all my clients know, Luce resturant in Caldwell, NJ is my favorite makes the best Coconut Pie, and when I am in South Beach I search for the best Coconut Gelato. Needless to say coconut became my flavor of choice inspired by my love for Luce's pie and South Beache gelato.

Coconut itself was boring I wanted to wow Buddy over with taste as well as presentation. So Pina Colada became the 3rd place cake. It was so much fun to make and the flavors blended really well together, and I must say I impressed myself with the presentation. So here is the recipe for you to try.

Pina Colada Cake

1/2 Cup of toasted Coconut

1 Box of white cake mix with the pudding included in the mix

1/2 cup of water

1/2 cup 100% natural pineapple juice

1/3 cup light Bicardi Rum

4 Egg Whites

1 can of pineapple filling (Whole Foods or Shop Rite)

Simple Syrup

1/2 cup of pineapple juice

1/2 cup of sugar

Frosting

2 containers of vanilla whipped frosting

1 TBSP rum extract

1 cup toasted coconut

Preheat the oven to 350. Place your coconut (toast the whole bag) on a baking sheet for about 5-7 minutes. Be careful it brown quickly. Remove from the oven and place to the side.

Lightly flour or spray your 9 inch round cake pans. In a bowl, combine your cake mix, water, rum, oil, toasted coconut, and pineapple juice together. Blend on low for about a minute and then on medium for 2 minutes. Pour the batter into the 2 cake pans and place in the oven for 25-30 minutes. Once it is done remove and let it cool for about 1 hour. In a small sauce pan bring to a boil your syrup (1/2 cup pineapple juice and 1/2 cup sugar). Using a long-tined fork or the other end of a wooden spoon poke large holes all over the cake and pour the syrup over the cake so it gets moist and flavor infused. Let it sit in the refrigerator for about 2 hours till you frost it. Once cooled take your icing and add the rum, stirring it together. Remove cakes from pan and place on a cake dish. Ice your bottom cake very thin. Then take your pineapple cake fill and put a small layer on top of the cake. Place your other cake on top and frost it as well. At this point frost the entire cake. Top with the rest of the toasted coconut and refrigerate for another hour. Decorate as you wish and serve.

FYI: This is NOT a kid friendly dessert, it does have rum.

This is going to be our official summer dessert. Very proud of the work we did.

Fit Cuisines Menu 3/7-3/11

This weeks Fit Cuisine Menu was one of my favorites. I got to cook up some yummy lunch meals, and collaborate ideas with my mom the assistant chef. This was the first time I tried to make a vegan burger and boy was it good. They are great for lunch or dinner. So lets get started.

Chicken Salad

Ingredients:

1-2 cans of Chicken Breast White in water drained

1/2 carrot shredded using a grater

1 stalk of celery diced

2 TBSP Light Mayo

Dash of onion powder

Dash of Crushed Black Pepper

Drain your chicken breast and place in a bowl. Grate your carrot and add your celery. Then take the mayo and spices and stir together, breaking up the chicken as you like. Let it sit covered in the fridge for 1 hour. Serve.

Tips:

I love chicken breast in a can, it is usually in the same isle as tuna fish, and is quick, high in protein, low in fat. I served this with a flat bread I found at Trader Joe's called Lavasha Bread. It is low in calories and gluten. But 1/2 is a serving so read the label. You can also put this over mixed greens, or have as an afternoon snack with whole grain crackers as well.

Broccoli Slaw

Ingredients:

1 Bag of Broccoli Slaw

2 TBSP Light Mayo

4 TBSP or so of Rice Vinegar

Dash of Dill

Dash of Onion powder

Dash of Black pepper

In a bowl place your slaw, and all your ingredients. Stir together till the flavors blend. Refrigerate for 1 hour and serve.

Tips:

This dish is such a pretty color. The vinegar pops out the green from the broccoli. It is also a lot healthier then regular cole slaw. This is great for summer parties, top on grilled chicken or burgers, add in a wrap with turkey breast. The skies the limit. Kids will like it as well. They are getting veggies and don't even know it.

Black Bean Burgers

2 (14 oz) can of Black Beans drained and rinsed

1/2 cup whole wheat flour

1/4 cup corn meal

1/2 cup salsa

dash of cumin

Using a food processor, blend all your ingredients together. Take a baking tray and place parchment paper on it. Using a spoon roll your bean mixture into balls, however big you want it. Place them on the paper. Once complete put the tray in the oven for 1-4 hours. Heat up a grill pan or outside grill and flatten your balls out till they are patties. Cook 4-5 minutes on each side. Serve and enjoy.

Tips:

This is a great way to get iron and healthy fiber in your diet, plus the flavors are so simple yet flavorful. You can make them in advance and leave in the fridge. The longer they sit in the fridge the better them taste. I gave this to a client with half a light English muffin. She put the broccoli slaw on it and had it for lunch.

Broccoli and Rice Bake

Ingredients:

1 Package of Chicken Breast

1 Can Cream of Broccoli Soup (low sodium)

1 Cup of Unsweetened Almond Milk or low fat milk or water (I used Almond Milk)

1 cup fresh Chopped Broccoli

Dash of Paprika

Dash of Black Pepper

1 cup Brown rice or Orzo not cooked

Preheat oven to 400. Take a casserole dish and place your soup can, milk, paprika, pepper, and chicken in the dish. Top with your rice and broccoli, mix in the liquid and place covered in the oven for about 40 minutes. Serve and enjoy.

Tips:

This is a good make ahead meal, I put this together before work one morning and then placed it in the oven when I got home. It is a good pot luck dinner as well.

Pasta with Escarole White Beans, Sausage and Raisins

Ingredients:

1 package homemade pasta or whatever shape you like boxed

4 Sausage links out of the casing chopped

1 large head of escarole

2 Cups Low Sodium Chicken Broth

1 TBSP Olive Oil

1/2 (14 oz) can of white beans drained

1 palm full or raisins

In a skillet, cook up your oil and sausage. Wash your escarole, chop it up and add it to the saute pot, with your chicken broth. Let the entire thing simmer on medium low heat for 10 minutes. Boil your pasta water, and follow the directions on the bag. Add your beans, and raisins to the escarole and simmer low for 10 more minutes. Remove pasta from water and place in a bowl, top with mixture and toss with Parmesan cheese.

Tips:

I got the idea of this meal from a restaurant we went to with friends last week, I was so intrigued by the raisins I had to try it...came so good, and the homemade pasta gave it something special.