Moroccan Stew – Haddonfield Personal Trainer Secret Recipe

Moroccan Stew

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servings

Here’s what you need:

• 1 1/2 cups plus 3 tablespoons water or vegetable stock, divided
• 1 large size yellow onion, finely chopped
• 2 large size red bell peppers, seeded and chopped
• 2 or 3 garlic cloves, minced
• 1 teaspoon agave nectar or pure maple syrup
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cumin
• 1 teaspoon grated or minced fresh ginger
• 1/2 teaspoon saffron
• 2 medium size sweet potatoes or garnet or jewel yams, peeled and cut into 1/2 inch cubes
• 1 can (15oz) diced tomatoes, undrained
• 1 can (15oz) chickpeas drained and rinsed
• Salt and pepper to taste

1. Heat 3 tablespoons water in a soup pot over medium heat. Add onion, peppers and garlic, and cook for 5 minutes. If the water begins to evaporate, add a little more.
2. Stir in the agave nectar, coriander, cinnamon, cumin, ginger and saffron and cook for 1 minute, stirring constantly. Add sweet potatoes, and stir to coat. Stir in tomatoes, remaining 1 1/2 cups water and chickpeas. Bring to a boil, then reduce heat to low.
3. Simmer until sweet potatoes are tender, about 30 minutes. Season with salt and pepper, then serve over quinoa or brown rice.

Nutritional Analysis: One serving equals: 141 calories, 1g fat, 29g carbohydrate, 6g fiber, and 6g protein.

To Detox Or Not To Detox, Marlton Personal Trainer Tells All

Tempted to start a dietary detox program?  Read this article before you do.   I know this time of year you might be tempted to do a dietary detox program to melt off the holiday pounds that crept up.   Unfortunately 90% of dietary detox programs are complete crap.   You basically starve yourself and fill up on crazy concoctions and potentially harmful supplements.  So before you shell out some hard earned cash, read this article to make sure you choose the right one?  Don’t worry, I’ve got you covered. 

First off you should consult your physician to make sure you are a good candidate for a detox.  If you have pre-existing medical/health conditions you need to find out if a detox may cause more harm than good.  Several drug and supplement interactions can be lethal.  Let the doctor know which specific detox you are planning on doing and print out a copy of the detox supplements. 

A good detox program must  purify the blood, detox the liver, and cleanse the colon, kidneys, and bladder.  Make sure your detox addressess each of these organ systems.  

Run for the hills if your detox doesn’t include fruits, veggies, water, and other real foods.   Most detoxs severely restricts calories which will create weight loss only to be regained with a vengence when you return to a normal diet.   You should be able to get a variety of nutrients from a variety of sources.   Strict liquid diets and a few pills are not a detox that’s called starvation.  Steer clear of overly restrictive diets or detoxs that do not include real food. 

Make sure you can stick to the program for the pre-determined amount of time.  Most detoxs are approximately 1-2 weeks.  You really have to pre-plan the best time to start a detox.  Make sure you don’t have any special occasions planned over your detox which will lead you to temptation.  Results will be greatly diminished if you do not stick to the plan.  Even going off the detox for a few meals can really waste all of your hard work.  Spend some time really planning a good time to start your detox.  I personaly prefer a more strict 7 day detox instead of a lengthy 14 day detox.  Mentally I can wrap my mind around it better and I can literally handle just about anything for 7 days. 

You should also have a nutrition plan on how to eat after your detox.  If you go rigth back to your old way of eating you’ll regain all of your weight back and you’ll be rigth back where you were before the detox.  A thorough detox should also include a nutritional plan on how to eat after the detox to transition you back to normal food and to also make sure you can maintain your results. 

You also need to make sure the supplements involved with the detox are safe and effective.  You don’t want any harmful stimulants that could be dangerous to your health.  I’ll be honest, about 90% of all supplements are a complete waste of time and money.  Supplement companies come and go so make sure your detox uses a supplement company that has a minimum 10 years of being in business.  Do the supplements have quality control testing done on them to guarantee purity and effectiveness (should follow GMP protocols “Good Manufacturing Practices” set forth by the FDA).  Do the supplements have peer reviewed clinical studies on them to prove that the nutrients get absorbed by your body and are safe?  Do the supplements have a long term effect on your body?   Do a little homework before you decide to start any detox program.

I started investigating several detox programs for my clients just about a year ago.  I was totally shocked about the total crap out there.  My clients were wasting their money and in most cases endangering their health.  So I came up with my own 7 Day Detox.  It’s totally awesome, Christina and I got awesome results – you can check out our video testimonials at www.cherryhilldetox.com .  I lost 8 lbs, 1% bodyfat, and 1 inch off my waist.  Christina lost 8lbs, 3% bodyfat, and over 4 inches in just 7 days.  I even created a “No Pills” version if the cost is a little too high and/or you have an aversion to pills.

So why does this Detox work while others do not?

•   High soluble and insoluble fiber content will stabilize your
  blood sugar and insulin levels.
• Stable blood sugar levels decrease food cravings and
  supercharge your energy levels.
• High fiber will pressure wash your gastro-intestinal track of any
  toxins and impurities interfering with nutrient absorption.
• Protein supplements guarantee you don’t lose valuable lean
  body mass and only lose evil body fat.
• You will not be losing water weight because you will be taking in
  1-2 gallons of water per day to flush out all the toxins.
• Alfalfa is one of the ultimate “super foods” and it has a
  powerful effect on your body’s alkaline state (a big secret to
  warding off cancer, many other diseases and joint
  inflammation).  It’s a major part of your supplement regimen.
• Vita-Lea multi-vitamin guarantees you are getting all of your
  required vitamins, minerals, and essential nutrients.
• You will not restrict your calories, you’ll be eating a ton of
  fresh fruits and vegetables.
• No harmful stimulants or supplements
• 100% money back guarantee for all Shaklee supplements
• 24/7 support from our qualified staff of personal trainers and
  nutrition experts.  You are not alone!!  If you come to our
  studio, we’ll take pre/post measurements including weight, body
  fat %, and body circumference measurements.
• 7 Day RD Designed Post Detox Meal Plan & Grocery List including fat melting exercise routine

 Get all the details at www.cherryhilldetox.com . 

Committed to your success,

Kevin Hensel, President Fit-4-Life

Marlton personal trainer

Haddonfield Personal Trainer Tuna & Salad Pocket Recipe

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
 

Yield: 2 servings

Here’s what you need…

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

 

Premier Haddonfield Personal Trainer

Marlton Personal Trainer Healthy Weeknight Cooking In 20 Minutes or Less

Personal Chef Christina Dimacali Knocked Their Socks Off

 

Healthy, delicious food doesn’t have to take forever to prepare and you don’t have to be a chef to prepare it.  Try these scrumptous recipes for busy weeknight cooking (my personal favorites are the Tart & Tangy Purple Slaw and the One Pan Ratatouille – who knew vegetarian could taste so good – I like it with chicken too)..  Christina provides invaluable cooking hints and tips to make cook time even faster in the video.  Enjoy!!  Who thought cooking healthy could be so easy?

Let’s face it, you simply can’t lose weight eating out all the time (it’s just not possible).  You have to learn how to be proficient in the kitchen.  You don’t have to become a chef you just need to know the basics.  Chef  Christina takes out all the guesswork she provides private and group cooking lessons and if you’re just too busy to cook she’ll even custom create a menu just for you and prepare the meals for you at your home.  Check out all the details on her website at www.cyplate.com .

Tart and Tangy Purple Slaw

Makes 4 cups
Marinade the slaw for a couple of hours for the vinaigrette to permeate the cabbage

 3 cups thinly sliced red cabbage
2Tablespoons dried cranberries
1/4 c. rice vinegar
2 Tablespoons agave nectar/syrup
1 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 large Granny Smith apple thinly sliced
3 Tablespoons chopped pecans

 
Directions:

Combine cabbage and cranberries in a large bowl. Combine vinegar and next 5 ingredients (vinegar through pepper), stirring with a whisk; drizzle over cabbage mixture, tossing gently to coat. Cover and chill 2 hours. Add apple, and toss well to combine. Sprinkle with pecans.

(Per 1 cup serving: 138 cal, 5g fat, 0.5 g saturated fat, 25g carbohydrates, 1.5 . protein, 3.8 g fiber)

Braised Green Beans and Garlic

Serves 4

2 garlic cloves crushed
Grapeseed or canola oil
½ pound green beans
1/4 cup vegetable broth, dry sherry or white wine

Directions:

1. In a large saute pan, add garlic and 1 Tablespoon oil.  Turn the heat to medium high, bringing the oil and garlic up to temperature together. 
2. Once the garlic is light golden colored, add the green beans.  Saute for 1 – 3 minutes to start browning the vegetable.  Add more oil if necessary.   
3. 3.       Reduce heat to medium.  Add two tablespoons of broth and cover the pan. Every 1 – 2 minutes, sauté the beans, add a couple tablespoons of broth and partially cover the pan, allowing the broth to evaporate between additions.  Cook, until the vegetable is bright and tender, approximately 2 – 3 minutes total.  Season with salt and serve.  

*This technique can be applied to vegetables, like broccoli rabe, carrots, cauliflower and asparagus

*Add toasted nuts, raisins, halved grapes or sweet sausage to vary the flavors.

Easy One-Pan Ratatouille
 

Serves 4
 
1 – 2 Tablespoons grapeseed or canola oil
½ cup chopped onion
2 cloves garlic crushed
¼ teaspoon crushed red pepper
1 small eggplant diced
1 small zucchini diced
1 cup chicken or vegetable broth
14 ounces can no-salt added diced tomatoes
2 Tablespoon chopped basil
2 Tablespoon chopped parsley
1 red or yellow pepper chopped
1 can chick peas drained
1 Tablespoon cider vinegar
Salt and pepper to taste
*1 cup dry brown rice or bulgur prepared

 Directions:

1. Heat 1 teaspoon grapeseed oil to a large skillet over medium high heat.  Add onion, garlic and a pinch of salt to the pan. 
2. When just starting to brown, add crushed red pepper and saute for 1 minute.  Add eggplant and zucchini; cook for 3 minutes, or until lightly browned. 
3. Add broth to the pan, scraping up the bottom of the pan with a wooden spoon.
4. Stir in tomatoes.  Bring to a simmer and stir in the basil, parsley and peppers.  Add chickpeas and simmer gently for 2 – 3 minutes until the peppers are a little tender. 
5. Stir in vinegar.  Season with salt and pepper.  Serve on your prepared grain. 

(Per serving: 309 cal, 8.8g. fat, 0.9 g saturated fat, 52  g. carbohydrates, 11.1 g. protein, 14 g. fiber)

*To prepare bulgur:  In a large sauce pan, combine1 3/4 cups water with 1 cup dry bulgur.  Bring mixture to a boil.  Cover and simmer for 15 – 20 minutes.  Remove from heat and let sit for 10 minutes.  Fluff with a fork and serve.

 

Recipe variations:

• serve as sauce with chicken
• toss in pasta for a complete meal
• substitute chickpeas with 2 cans drained solid white tuna; finish with a squirt of lemon
• crumble on some light feta for a /Greek spin
• replace basil with cilantro and add a diced chipotle pepper for a smoky Southwest flavor

Haddonfield Personal Trainers Must Have Pantry List

I put together a must have pantry list for quick, easy, delicious meals & snacks.

Must Have Pantry Items:

Cereals: Kashi Go Lean (My favorite), Kashi Go Lean Crunch, Barbara’s Bakery Shredded Oats, Barbara’s Bakery Cinnamon Puff Ins, Kashi Autumn Wheat (feel free to mix cereals for better taste and variety – Kashi cereals have awesome protein and fiber)

Breads: Ezekiel 4:9 / Ezekiel Sesame (My favorites – might want to freeze gets moldy fast), Trader Joes Whole Wheat Tuscan Bread, Peperidge Farm 9 Grain Whole Wheat. Ezekiel Muffins, Kashi Go Lean Waffles (Blueberry my favorite)

Crackers: Dare Whole Wheat Grains First, Trader Joe’s Bite Size Everything Crackers, Stacy’s Whole Grain Pita Chips, Kashi TLC Crackers, Raincoast Crisps (Whole Foods)

Steel cut oatmeal (not instant, rolled oats OK – brand not important) Trader Joe’s actually has pre-cooked frozen steel cut oatmeal. Very tasty and super fast!

Grains/Pastas: Barilla Plus Pastas (awesome protein, very tasty), Quinoa (Brand not important), Bulgur wheat (Brand not important), Long Grain Brown rice (long grain – fluffier and lighter – brand not important)

Beans: Garbanzo beans/chick peas, kidney beans red/white (no sodium – canned beans are faster to quick), edamame (probably in frozen section)

Solid White Tuna (packed in water not oil)

Nuts: Raw, unsalted nuts (Almonds/walnuts- brand not important) roasted nuts taste better but unfortunately also destroy all the healthy omega 3 fatty acids in the nut

Crazy Richards Peanut Butter or Traders Joes Unsalted Peanut Butter (TJs mixes really well – to mix the oil store the peanut butter upside down in your pantry). Almond Butter is also another great alternative

Cooking Must Have Pantry Items: Chicken/vegetable broth – organic (less sodium), Muirglen Canned Tomatoes, Vinegar, Lemon juice

Popcorn (No butter, lo sodium) – my favorites Naked Popcorn, 365 Popcorn (Whole Foods)

If you are just too busy to cook, Personal Chef Christina Dimacali will also come to your home and prepare meals for you visit her website www.cyplate.com .

Veggie Power Juice; Moorestown Personal Trainer Secret Recipe

Remember how Popeye would drain a can of spinach and half a second later his muscles would begin to bulge? Think of this recipe as your own can of spinach. While your muscles may not instantly grow to three times their size, your body will surely experience a nutritious surge.

Yield: 2 servings

Here’s what you need…

• 1 cup packed fresh spinach
• 2 green apples
• 4 large carrots
• 1 Tablespoon fresh ginger
• Juicing machine

1. Wash the vegetables, cut the ends off the carrots and peel the ginger.
2. Run each item through the juicer. Mix until combined, pour into two glasses and enjoy.

Nutritional Analysis: One serving equals: 139 calories, .5g fat, 34g carbohydrate, .8g fiber, and 2g protein.

Easy Homemade Lentil Soup Voorhees Personal Trainer Recipe

Few things are as comforting, on a brisk autumn day, than a bowl of hot lentil soup. This recipe is surprisingly simple with 5 minutes of prep and a cook time of just 30 minutes. Serve for lunch or dinner with a piece of hearty whole grain bread and a salad.
Yield: 12 Servings

Here’s what you need…

• 7 cups water
• 2 1/2 cup dried red lentils
• 1 large onion, minced
• 1 teaspoon turmeric
• Large pinch of cayenne pepper
• 4 tablespoons fresh lemon juice
• 1 teaspoon ground cumin
• Salt and pepper

1. Combine water, lentils, onion, turmeric, and cayenne pepper in a large soup pot and bring to a boil. Reduce heat, partially cover, and simmer until lentils have disintegrated, about 30 minutes.
2. Stir in lemon juice, cumin, salt and pepper to taste.

Nutritional Analysis: One serving equals: 148 calories, .8g fat, 25g carbohydrate, 6g fiber, and 11g protein.

Sweet Braised Figs, Voorhees Personal Trainers Reveals

This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium – a mineral important in controlling blood pressure.
Yield: 6 servings

Here’s what you need…

• Non-stick cooking spray
• 1 Tablespoon agave nectar
• 12 figs, sliced in half

1. Heat a large non-stick saute pan and spray with cooking spray. Add the agave nectar.
2. Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
3. Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.

Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.

Kevin Hensel

Fit-4-Life, Inc just minutes from Voorhees, NJ

856-751-0033

Unleash The Power of Fiber, Voorhees Personal Trainer Tells All

Fastest Chicken Stir Fry, Moorestown Personal Trainer Explains

Think you don’t have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.
Yield: 6 servings

Here’s what you need…

• 1 teaspoon olive oil
• 1 teaspoon chopped garlic
• 1 cup asparagus, cut into 2 inch segments
• 1 (16 oz) package pre-chopped stir fry vegetables
• 1 (10 oz) package shredded cabbage
• 1 cup chopped pineapple
• 1 cup chopped cooked chicken breast
• 3/4 cup teriyaki sauce

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus. Stir fry for 5 minutes or until the asparagus turns bright green.
2. Add the chopped stir fry vegetables, cabbage, and pineapple. Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Kevin Hensel, President Fit-4-Life

Cherry Hill Personal Training Studio located just minutes from Moorestown, NJ

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