In this Italian-inspired healthy pork Milanese recipe, you’ll swear that these crispy pork medallions were deep-fried, when in fact they’re cooked with a nonstick skillet and a mere 3 tablespoons of healthy extra-virgin olive oil. While the pork and sweet potatoes are cooking, steam broccoli or green beans and serve with a squeeze of lemon […]
Don’t feel guilty for indulging in your favorite Mexican dish with these low-carb tacos. Calories 353 Protein 25g Fat 23g Carbs 15g Servings: 4 Ingredients: 1 lb wild Alaskan salmon fillets 1 1/2 cups cherry tomatoes, quartered 1 avocado, diced 1 cup cubed pineapple 2 green onions, thinly sliced 1 jalapeno pepper, seeded and minced […]
Substitute spaghetti squash to slash carbs in your favorite pasta dish. Calories 423 Protein 32g Fat 14g Carbs 47g Servings: 4 Ingredients: 2 medium sized spaghetti squash 1 tbsp grapeseed oil or canola oil 1 yellow onion, diced 2 garlic cloves, minced 1 red bell pepper, diced 1 lb lean ground beef 1 (26 oz.) jar […]
Reel in this tasty fish recipe for your muscle building protein options. Tilapia gets a bad rap. Some people think it’s a bland fish and not worth the effort, while others have negative feelings on its method of sourcing and the health benefits. It’s true that the vast majority of tilapia is farmed, but this New York Times […]
Get a taste of Italy with this healthy, high-protein recipe. There’s really nothing like a slice of good lasagna, served piping-hot, fresh from the oven with a medley of melted cheeses ready to tease your palate. Mmm…cheese. Unfortunately, hitting your local Italian food eatery too often can prove costly for your waistline. So you might […]
Superfood salad Serves 2 or 4 as a starter Preparation time: 10 minutes Method: Add 200g mixed leaves to a bowl, sprinkle with a 160g pack of marinated tofu pieces, 100g pomegranate seeds and one tablespoon of pumpkin seeds. Add the grated zest and juice of an orange and drizzle of cold-pressed hemp oil. Sweet […]
Chicken and sweet pepper fajitas Makes 8 Preparation time: 15 minutes Cooking time: 12 minutes Ingredients: 2 boneless, skinless free-range chicken breasts, cut into strips (350g-400g approx); ½ tsp paprika; 1 tbsp sunflower oil; 1-2 red onions, cut into wedges; 1 red and 1 yellow pepper, cut into strips; 1 courgette, cut into strips; 1 […]
Crunch Beat This move targets abs and legs. Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor. Place hands behind head, elbows out, and crunch up, living shoulders off mat. Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each […]
It’s October, which — if my Instagram feed is any indication — means pumpkin pumpkin everywhere. Seriously. From pies and doughnuts, to cheesecakes and empanadas (?), there are literally hundreds of recipes floating around this month featuring “that can.” And I get it. Pumpkin’s mild flavor and fluffy texture add a moist and delicate flavor to so many foods without overpowering […]
Beet juice for stamina Recent research shows that this ruby red root veggie may be more effective at boosting energy than caffeine, or nearly anything you’ll find in the supplement aisle. When UK researchers asked male athletes to down either 16 ounces of organic beetroot juice or a placebo, those who gulped the real thing cycled for […]
When it comes to weight loss and dieting, there is often a mind boggling difference between what we are told will work and what actually works. A quick Google search for ‘weight loss tips’ or ‘weight loss strategy’ throws up endless quick fix, faddy, typically restrictive diets and a range of “secret” ingredients and products. […]
Serves: 4 Time to make: 35 mins (Hands-on time: 30, Cooking time: 5) Total cost: $14.52 / $3.63 per serve Instructions Step 1 Cook pasta in a medium-sized pan following packet directions. Add broccoli to pan in the last 3-4 minutes of cooking. Drain. Preheat grill to high. Spray a 6-cup-capacity ovenproof baking dish with […]
Wouldn’t it be great if business leaders and employers recognised the connection between the food eaten by their employees and company profits? Nutrition = profit. At first it seems to be a huge jump. In fact, it is one of those things that somehow feels more American (if you know what I mean). But nestled […]
The studio and class timetable has become an integral of gyms and health clubs across the world. We’ve graduated significantly from the stereotypical ‘feel the burn’ Jane Fonda aerobics (though this old school concept has made a bit of a comeback!) to include weight training, HIIT interval training, core strength and sport inspired workouts. Take […]
Fats When we mention fats, we are referring to lipids, which includes a number of different compounds from fatty acids to triacylglycerols. Lipids play many roles in the body and should be included in our diet as an energy source and a source of essential fatty acids. Essential fatty acids cannot be made in the […]
At Fresh Fitness Food, we emphasise the importance of protein, especially in conjunction with a fitness regime. It plays a critical part in the diet and we focus on quality sources of protein/amino acid. What is protein? Proteins are polymer chains of amino acids linked together. They are an essential nutrient in the diet due […]
I am a huge fan of dinners that are quick, easy, and don’t involve a last-minute trip to the grocery store. This spicy (vegan!) jambalaya definitely falls into that category. I grew up on jambalaya that was loaded with shrimp, chicken, and andouille, but when I went vegetarian I had to improvise a bit. Turns […]
So you want to be healthy but food is so expensive, what do you do? Look for the best, healthiest, cheap foods! Eating doesn’t have to be expensive if you just follow a few tips at the supermarket. If you are looking to stay on track of your health & nutrition plan, while saving some […]
I remember the first time my dad made me a bowl of berries and cream. He cut up some strawberries, sprinkled a bit of sugar over the top, and poured cream into the bowl. That’s it. I remember feeling skeptical, not believing that this would actually be something I would want to eat. It seemed […]
Extra-Virgin Olive Oil Why it’s good for you: Olive oil is a staple in the heart-healthy Mediterranean diet. It’s high in monounsaturated fats that can help lower cholesterol. Health experts recommend cutting the amount of saturated fats in your diet and incorporating more monounsaturated and polyunsaturated fats in order to decrease your risk of heart […]
Red Wine Why it’s good for you: If you can drink responsibly and moderately — up to two glasses a day for men, one for women — red wine is another good-for-you treat. A compound in red wine called resveratrol has been linked to longevity and lower risk of diabetes and heart disease. According to Janet Bond […]
Dark Chocolate Why it’s good for you: If you want to treat yourself, dark chocolate is the way to go. It’s better than milk chocolate because of its high concentration of cocoa, which is packed with disease-fighting antioxidant plant chemicals called flavonol; milk chocolate contains only modest amounts. Those antioxidants can help reduce the risk […]
Fat-Free Greek Yogurt Why it’s good for you: Greek yogurt counts toward your daily dairy intake, and it packs plenty of protein to keep you full for longer. How to eat it: Add walnuts and banana for a supernutritious breakfast Serving size: 6 oz. Calories: 100 Recipe: Dr. Janet’s Pumpkin-Pie Yogurt Snack Yield: 1 serving Ingredients 1 6-oz. container […]
Fat-Free Milk Why it’s good for you: Dairy products are a primary source of calcium for Americans, and they also contain vitamin D, both of which contribute to bone health. Eating low-fat or nonfat dairy has been associated with a reduced risk of heart disease and Type 2 diabetes and with lower blood pressure in […]
Tuna Why it’s good for you: Tuna is high in protein, vitamin B, selenium and omega-3 fatty acids. Pregnant women and small children should limit their intake of it, however, because tuna is also high in the neurotoxin methylmercury. For everyone else, tuna — including canned — is a good sandwich and salad staple. How to eat […]
Why they’re good for you: Like other tree nuts, almonds are a rich source of protein. They’re also high in calcium and monounsaturated fat (the heart-healthy kind found in olive oil). A daily handful could help lower your bad LDL cholesterol and risk of heart disease. How to eat them: If you’re eating almonds plain, go […]
Chia Seeds Why they’re good for you: Like flaxseeds, chia seeds are a good source of the plant omega-3 fatty acid ALA and protect against inflammation, arthritis and heart disease. Unlike flax, chia seeds don’t need to be ground or refrigerated. How to eat them: Sprinkle seeds into cereals, oatmeal, salads, breads and smoothies. Serving size: 1 […]
Flaxseeds Why they’re good for you: Seeds are good sources of plant protein; flaxseeds are also high in the plant-based omega-3 fatty acid called ALA and are very heart-healthy. Just be sure to grind them up before eating. How to eat them: Sprinkle ground seeds into cereals, oatmeal, salads, breads and smoothies. Flaxseeds can also be […]
Lean Meat Why it’s good for you: Meat is high in protein, B vitamins, vitamin E, iron, zinc and magnesium. But it’s important to differentiate between lean meats and those high in saturated fat and cholesterol. Boneless, skinless chicken breasts and turkey cutlets are your leanest poultry choices; as for beef, round steaks and roasts, […]
Bulgur Why it’s good for you: Bulgur is one of several lesser-known whole grains that pack a wealth of fiber and B vitamins. The low-glycemic-index food, which is good for your insulin levels and blood glucose, is a Middle Eastern favorite made from wheat kernels that have been boiled, dried and cracked; it’s sometimes referred […]