Monday, December 31, 2012

Begin your Resolutions Now!!

Hey Everyone!!  Welcome back after the Holiday break. I hope everyone had a nice, relaxing week off. With year 2013, I want/wish for everyone to begin their resolutions. Remember the feeling you get from taking the first step is far better than the feeling you get from sitting around thinking about it.  So get up and get moving.  Take the first step this year – just one small step forward. You are more likely to keep going and be successful with your resolution if you just BEGIN!

You have everything you need within you to become the best possible version of YOU.
Believe that you CAN.  Believe that you’re capable of pushing harder and farther than you have before.  Believe that you’re young enough, old enough, smart enough and strong enough to achieve your goals.  Don’t let false beliefs stop you from moving beyond yourself.  And certainly don’t get sidetracked by the people around you who are not on track.

Stay on track with us and all of the Team[FIT] Crew. Here is our Dinner menu to help you continue eating healthy at home and never get bored of the dreaded "boring" healthy diets. 
If you haven't been true to your plans of eating at home lately... Start now. It's never to late to get healthy and back on track for your goals.
Monday: Happy New Year's Eve Party at the Hepners'!! I am bringing Roasted Red Pepper Hummus... my fave! You can buy it at Costco ( All Organic-natural flavors)
Tuesday: Spicy Sweet Potato Turkey Chili

Wednesday:  Honey Habanero Chicken and peppered asparagus

Thursday:  Pan seared Spicy Salmon and roasted Brussels Sprouts with Prosciutto

Friday: Pesto Chicken and broccoli

Shopping list: our amounts feed 2-3 people

2 lbs Chicken
3 6 oz Salmon
3 oz Prosciutto

1 Sweet potato
1 Red pepper
2 Jalapenos
2 Habeneros
1 Green Pepper
1 bundle Asparagus
1 Red Onion
2 Broccoli crowns
1 small bag Brussels Sprouts

1 small container of plain greek yogurt
1 can of Chili Beans
Chili paste
Feta Cheese (if desired- for chili)
Avocado (if desired- for chili)

Wednesday, December 12, 2012

Brown Sugar and Salmon Marinade with Prosciutto wrapped Asparagus

I wanted to share a recipe I made over the weekend for dinner that was a serious hit.  I would much rather eat this dinner every night than go out to eat. It was so delicious and packed full of 33 grams of protein, only 5 carbs, and 17 grams of fat per serving!! I'd say that's a successful dinner at home.

Serving size was 4 oz of salmon and 5 asparagus spears with 3 thin pieces of prosciutto

Brown Sugar and Soy Sauce Salmon Marinade

Serves up to 6 (recommended serving size: 4 oz)

1 1/2 pounds salmon fillets


1. Season salmon fillets with lemon pepper, garlic powder, and salt.

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved.

3. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat.

4. Refrigerate for at least 2 hours.

5. Preheat grill for medium heat. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

Prosciutto Wrapped Asparagus

Serves 4

About 24 Medium asparagus spears, snapped
8 sheet very thinly sliced prosciutto, cut in thirds lengthwise
1 large garlic clove
1/3 cup balsamic vinegar
2 tablespoons Dijon mustard
1/4 teaspoon each Kosher salt and black pepper
1/2 cup extra-virgin olive oil, plus extra for drizzling


1. Make vinaigrette by whisking garlic, vinegar, mustard, and salt and pepper in a 2-cup Pyrex measuring  cup. Slowly whisk in oil until you reach the 1-cup mark.

2. Drizzle asparagus with olive oil and sprinkle with salt and pepper.

3. Working one spear at a time, roll each one in a piece of prosciutto.

4. Grill over direct heat on a charcoal or gas grill turning them only once until prosciutto is crisp and the asparagus are crisp-tender, 5 to 6 minutes. Arrange spears on each plate and drizzle with balsamic vinegar or vinaigrette. Serve immediately.

Sunday, December 9, 2012

Team[FIT] Dinners this Week

I hope you all are giving your dinners at home with your family and friends some healthy attention. With this month coming to an end and the Holiday Festivities approaching, most people tend to slack in this department.

Pretty please keep your routine of eating at home and paying attention to healthy servings of protein and vegetables.

 Don't lose focus of your goals just because this month can be distracting. Don't let those distractions become an excuse to pull you off track.  Remember;  Make Plans, Focus, and Work Hard!  That is the true recipe for success.

Here are some fabulous ideas for you this week in case you are stuck! These are all super easy and delicious!

Monday:  Chicken and Vegetable Calzones
Tuesday: Black Bean and Sweet Potato Turkey Chili
Wednesday: Grilled Salmon and Roasted Brussels Sprouts with pancetta
Thursday: Caribbean Jerk Mahi with mixed veggies over spaghetti squash

Have a Fabulous Week and I better see you at Workouts!!!

Power Butter

Jeff had another one of his light bulb moments in this kitchen this weekend. He was so proud of himself... running in the next room to tell me he has come up with a geennius idea!! 

After spotting the secret stash of Nutella in the pantry (yes... there is Nutella in our pantry. But I PROMISE, I have only opened it once to dip in pretzels  :). And it has stayed out of my hands ever since... lord knows how much the boys have partaked in the jar of Nutella!).... Anyways so he saw the Nutella and there went the light bulb. So there was born on Saturday December 8th at 4:30 pm.... Protein Power Butter.


5 tablespoons of Peanut Butter or Almond butter
1 heaping scoops of Chocolate whey protein
1/2 tablespoon of Golden Flax Seed

1. In a large bowl, pour in your softened peanut butter or almond butter. We used almond butter because it tends to be runnier and easier to mix without having to heat it up.

2. Pour in your whey protein and Flax Seed and mix thoroughly.

3. Place in a resealable container and save in the refrigerator for all week long.

This should make enough for your household all week for toast, bananas, oatmeal, etc. Its even good for a snack to dip in pretzels.

Today I made some homemade Protein Banana Bread that Jeff just had to try it with... Yummmmm!!!

Check out the excitement in his face.... Priceless!