Recipies from “Light & Tasty Nibbles”
SHRIMP CROCKETTES
Ingredients: 1/4 c bulgur, 1lb medium raw shrimp, peeled, deveined, tails removed, 2 tsp white miso paste, 1 egg white, 4 scallions, chopped, divided, 2 tbsp ginger, minced, 1 clove garlic, minced, 1/4 tsp fresh ground black pepper, 1/2 c loosely packed cilantro leaves, whole, 2 tbsp toasted sesame seeds
Instructions: Bring 1/2 c water to a boil in a small saucepot. Stir in bulgur, and cook on low until bulgur is tender and has absorbed water. Spread out cooked bulgur on a platter to cool almost completely. Preheat oven to 425. In a large mixing bowl, combine cooled bulgur, shrimp, miso, egg white, half of scallions, ginger, garlic pepper and cilantro. Stir several times and then transfer mixture to a food processor. Pulse about 20 times to form a thick paste.
Scoop out 2 tbsp shrimp paste and form into a ball. Repeat until all of mixture is used, forming about 20 croquettes. Sprinkle each croquette with a few pinches of sesame seeds to coat all around. Arrange croquettes in 1 layer on a baking sheet lined with parchment paper. Transfer to oven, bake 10 min. Serves 4.
Nutrients per serving (5 croquettes & 1 tbsp sauce: Calories: 230, Total Fat: 7g, Carbs: 16g, Fiber: 3g, Sugars: 2g, Protein: 27g, Sodium: 300mg, Cholesterol: 170mg
A Clean Eating Magazine recipe
CHICKEN WITH GARLIC TAHINI SAUCE
Ingredients: 1c low sodium soy sauce or tamari, 1c rice vinegar, 2 tbsp tahini, 2 tbsp minced ginger, 1 tbsp minced garlic, 1 1/2 tsp dried red pepper flakes, 3/4 c toasted sesame oil, 3/4 c olive oil, juice of 1 lemon, boneless, skinless chicken breasts
Instructions: In a medium glass bowl, whisk all ingredients. Place chicken breasts in a re-sealable plastic bag and add sauce. Allow to marinate in refrigerator 2-3 hours or overnight. Extra sauce may be refrigerated for a few weeks. Chicken can then be grilled or sautéed in a pan.
This marinade is great on fish, too!
Nutritional Info (for sauce only): Calories: 59, Calories from Fat: 56, Protein: 0.3g, Carbs: 0.58g, Fiber: .07g, Sugars: 0g, Fat: 0.6, Sodium: 155mg
A Clean Eating Magazine recipe
WHEAT BERRY SALAD
Ingredients: 1 c hard winter wheat (from Whole Foods bulk grains section), 2 tsp fresh lemon juice, divided, 2 tsp olive oil, divided, 4 medium artichokes (buy ones with leaves tightly closed), ¼ tsp salt, divided, Cooking spray, 1 oz. prosciutto, finely chopped, ½ c finely chopped onion, 1 clove garlic, minced, 1 ½ tbsp kalamata olives, finely chopped, 1 tbsp chopped fresh parsley, 1 tsp chopped fresh chives, ¼ tsp chopped fresh rosemary
Instructions: Soak wheat overnight in water to cover 2 inches above the wheat. Drain, place in saucepan, and cover with water 2 inches about the wheat. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain.
Trim artichokes, removing stem, and cutting 2 inches off of the top of each. Cut each into quarters and drop into bowl of cold water with 1 T. lemon juice. (This step helps keep them from turning brown where they are cut). Place artichokes in shallow skillet, add water, half the salt, and 1 t. olive oil. Bring to boil, cover and reduce heat. Cook until tender, turning occasionally, about 20 minutes. Remove from liquid, cool and remove chokes and any leaves that are not tender. Slice into smaller pieces and add to wheat berries.
Heat 1 tsp oil in a saucepan over medium heat. Add prosciutto and cook 3 minutes or until browned. Add onion and cook 3 minutes, stirring occasionally. Stir in garlic and cook 1 minute. Add to wheat berries along with remaining ingredients. Serves 6.
Nutrients per serving: Calories: 137, Total Fat: 2g, Sat Fat: 0.5g, Carbs: 27g, Fiber: 6g, Sugars: 1g, Protein: 6g, Sodium: 101mg
OATMEAL VANILLA PUDDING
Ingredients: 1c cooked steel cut oats (equals 1/4c uncooked), 1 scoop of protein powder (any flavor), fresh fruit cut up (apples), chopped nuts (almonds, walnuts)
Instructions: Prepare the Steel cut oats and let sit for one hour. Then stir, add a little water and stir in one scoop of protein powder. Then add the fruit and nuts of your choice. Serves 1.
Nutritional Info: Calories: 195, Total Fat: 2g, Carbs: 16g, Fiber: 4g, Sugars: 2g, Protein: 26g, Sodium: 60mg, Cholesterol: 30mg
Ask Jupiter Personal Trainer, Susan…
Ask Jupiter Personal Trainer, Susan…
Just about every night I walk for about 45 minutes. At first I lost weight, but now nothing seems to be happening. Do I need to increase my walk to an hour?
I do not recommend walking for fat reduction. Only if the person is so de-conditioned that walking alone can put their heart rate over the top. That would be a very sedentary person or a very overweight person. With that exception, I recommend short duration, high intensity exercise which has gained both media attention and scientific validation. No matter what your fitness goals, incorporating a short duration, high intensity workout into your training program will improve your fitness level, keep you young and literally melt the fat off your body.
To Your Health and Fitness Success! Susan Jupiter Personal Trainer and owner of Be Fit Body Boutique
Isn’t A Calorie Just A Calorie?
Isn’t a calorie just a calorie in terms of weight loss?
No! Your food choices will determine whether you are a fat burning machine or a fat storage machine. When you choose sweets and processed foods (candy, desserts, breads, sweetened yogurt, wine, etc.), you trigger your fat storage hormones. Any time you trigger your fat storage hormones, your body is in storage mode until everything that you recently ate is stored. You cannot burn fat when your body is in fat storage mode. So, what you eat just prior to going to bed is going to determine whether you are going to be storing or burning fat all night.
Thanks for making Light & Tasty Nibbles for the Holidays n amazing success!!
Light & Tasty Nibbles for the Holidays held last Thursday evening was fantastic thanks to all of our guests! We raised money to support the Foshay Cancer Center at Jupiter Medical Center while tasting great food and drink fir for any holiday party and enjoying an amazing group of people.
Our newest taem member at Be Fit Body Boutique, Chris Collins was introduced. Susan Jeck, owner, personal trainer and weight loss expert shared her story – who knew Susan has also known the yo-yo diet battle – and the keys to staying fit and healthy throughout the year.
Three lucky guests went home with raffle prizes including a Free week of one on one personal training package, samples of Susan’s favorite Advocare products, and a one hour massage with Brenda Ammon at Ultimate Health Massage Therapy Ultimatehealth4u@aol.com.
See photos of the event under our “featured photos” tab.
Look for information regarding our next event coming soon!
Jupiter Personal Trainer Shares 1 Week Sample Menu
Jupiter personal trainer, Susan Jeck, shares a week’s worth of menus.
After many requests, here is a sample of what I eat on a daily basis. I hope you find it helpful!
DAY 1 Breakfast
1 cup cooked oats
4 egg whites scrambled in non stick pan
1/2 grapefruit
1 tsp. cinnamon flax seed oil Salad made with fresh raw:
Lunch
Greens, shredded cabbage, asparagus, broccoli sprouts, & shredded carrots.
Combined w/ 1/4 can rinsed black beans
1 3oz can tuna w/mustard
2 Tbsp. Low fat Paul Newman’s Balsamic Vinaigrette
Dinner
3 oz. baked Tilapia w/ olive oil & Italian spices
Roasted Asparagus w/crushed rosemary
Steamed Brussels w/ tsp. parm. cheese
Boiled carrots w/dill
DAY 2 Breakfast
3/4 cup ff cottage cheese
1/2 cup berries
1/2 sprouted muffin
1 tsp. drizzled cinnamon flax oil
Lunch
Same salad as Day 1 w/1/3 cup Kashi rice pilaf
3 oz. ground turkey w/ cumin & garlic
2 Tbsp. low fat Paul Newman’s Light Lime Vinaigrette
Dinner
3 oz. salmon baked w/ Old Bay seasoning & broiled.
Steamed green beans w/ garlic pwdr.
Steamed Cauliflower w/ turmeric
Broiled Vidalia onions
DAY # Breakfast
2 slices sprouted bread
1 Tbsp. sugar free fruit spread
1 Tbsp. fresh ground peanut butter
1 serving whey protein
Lunch
2 slices sprouted bread
3 oz. sliced nitrate free turkey breast
lettuce, tomato, cabbage & carrots shredded
1/4 small avocado mashed for spread
Dinner
Marinated shrimp skewers grilled
Microwaved squash, zucchini, onions w/Italian spices
Salad of green leafy veggies, peppers and tomatoes
DAY 4 Breakfast
1/4 cup grd. turkey w/cumin & garlic
scrambled w/ 3 egg whites
1 sprouted wrap
1 Tbsp. hummus
1/2 grapefruit
Lunch
3/4 cup ff cottage cheese combined w/
1/2 cup chopped pear combined w/
1 Tbsp. chopped walnuts
1/2 cup cold steal cut oats w/ stevia
Dinner
3 oz Maverick beef grilled or pan sautéed
Sautéed mushrooms & onions in chicken broth.
Cucumbers, onions and vinegar w Italian spices
Steamed broccoli
DAY 5 Breakfast
6 oz. Greek yogurt combined w/
1 stopper KAL liquid stevia combined w/
1 Tbsp. sugar free fruit spread.
7 macadamia nuts
Lunch
1/3 cup brown rice combined w/
1/3 cup rinsed canned kidney beans combined w/
2 cups chopped spinach combined w/
1 Tbsp hummus
Dinner
Grilled chicken tenderloins marinated in olive oil, ginger, tahini, soy sauce & garlic
Steamed Asparagus w/ olive oil spray, lemon juice & garlic
grilled eggplant w/sage, garlic & olive oil spray.
Boiled carrots w sugar free apricot spread.
* Between each meal and after dinner have 1 protein shake.
20-25 gr. Protein plus 20-25 gram. Carb.
Susan Jeck, Jupiter Personal Trainer and owner of Be Fit Body Boutique.
Myth: A skipped meal here and there will help shed weight faster
Common sense seems to say that if consuming too much food put the extra weight on, then not consuming food will take the extra weight off. This is the biggest myth there is! It goes something like this…you finally get “fed up” (pardon the pun) with yourself, and decide to go on a diet that includes skipping meals. Well, yes, at first you loose a few pounds, but soon you get hungry. You finally start eating again only to discover that all the weight you lost came back in a hurry, plus a few more pounds. Now, more determined than ever, you really cut back. Before long, you find yourself starving and the vicious cycle looms ahead. This cycle, will slow your metabolism down to a snails pace and make you hungry all the time! In the process, you get fatter and fatter. The bottom line (again, pardon the pun), is that, you need to eat to shed the fat. The secret is in what to eat, when to eat it and in what quantity.
