Here’s what you need:

• 3 cups tomato juice
• 1/3 cup red wine vinegar
• 1 Tablespoon olive oil
• 2 large tomatoes, quartered
• 1 cucumber, peeled and cut into chunks
• 1 small onion, peeled and quartered
• 1 sweet green bell pepper, seeded and quartered
• Dash of hot sauce
• Fresh ground salt and pepper to taste
• 2 tomatoes & 2 cucumbers chopped for garnish

1. Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender. Turn on high speed for 40 seconds.
2. Chill the soup for 30-60 minutes.
3. Place chopped cucumber and tomato in each serving dish and fill with soup. Serve immediately.

Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.

Spread the word. Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers. Marlton Personal Trainer

Here’s what you need…

• 1 teaspoon olive oil
• 3 small tomatoes, finely chopped
• 2 (4oz) cans of fire-roasted, diced green chiles
• 12 egg whites
• 2 Tablespoons water
• Non-stick cooking spray

1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Here’s what you need:

• 1 fillet of fresh Salmon
• 1 cup Lite Soy Sauce
• 2 tablespoons fresh minced Ginger
• 1/2 cup Agave Nectar (or Honey)

1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

Here’s what you need…

• 2 cups raw pecans
• 1/2 teaspoon ground vanilla beans, divided
• 1 teaspoon sea salt
• 1 1/2 cup pitted dates, divided
• 2/3 cup water
• 3 ripe mangoes, peeled, seeded and sliced

1. Combine the pecans, 1/4 teaspoon of the vanilla bean, sea salt and 3/4 cup of the dates in a food processor. Press half of the mixture into the bottom of a pie pan, set aside.
2. Combine the remaining 3/4 cup dates, 1/4 teaspoon vanilla bean and water in a food processor or blender. Mix until a thick syrup forms.
3. Place the mangoes in a large mixing bowl. Toss with the syrup until fully combined.
4. Arranged the mangoes over the crust, then sprinkle with the remaining crust.
5. Keep in the fridge and eat within 2 days.

Nutritional Analysis: One serving equals: 220 calories, 12g fat, 27g carbohydrate, 5g fiber, and 3g protein.

Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1

Here’s what you need:

• 1/2 cup quinoa, cooked in water according to instructions on package
• 1 Tablespoon golden raisins
• 1 Tablespoon date pieces, chopped
• 1 Tablespoon pecan pieces, chopped
• Dash of cinnamon
• Dash of nutmeg
• Drizzle of pure maple syrup

1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

Here’s what you need…

• 1 teaspoon olive oil
• 3 cloves garlic, minced
• 2 yellow onions, chopped
• 1 (6oz) can tomato paste
• 1/4 cup tamari (low sodium soy sauce)
• 4 Tablespoons pure maple syrup
• 1 Tablespoon mustard
• 3 (15oz) cans pinto or white beans, drained and rinsed

1. Preheat oven to 350 degrees. Spray a large baking pan with non-stick spray and set aside.
2. In a large skillet, heat the olive oil and sauté the garlic and onions until tender.
3. In a large bowl, mix the tomato paste, tamari, maple syrup and mustard until a thick sauce forms. Add the beans and onions and mix until fully incorporated.
4. Spread the beans into prepared pan, cover tightly with foil and bake for 30 minutes.

Nutritional Analysis: One serving equals: 134 calories, .5g fat, 25g carbohydrate, 5g fiber, and 8g protein.

Here’s what you need:

• 4 zucchini, ends trimmed and run through a spiral slicer
• 1 teaspoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1 (20oz) package lean ground turkey
• 2 cups spaghetti sauce
• Salt and pepper to taste

1. Place the spiral-sliced zucchini in a large bowl and set aside.
2. In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.
3. Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.
4. Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

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 Veggie Fried Rice – 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 .

Check out all the recipes and directions by clicking here

Simple Braised Bok Choy

Marinated Balsamic Strawberries

Healthy Take Out – Veggie Fried Rice

Here’s what you need…

• 1 bunch (2 cups) red dandelion greens (feel free to use spinach or any other dark greens)
• 1 cup strawberries
• 1 banana
• 1-2 cups filtered water

1. In a high speed blender mix the ingredients until smooth.

Nutritional Analysis: One serving equals: 199 calories, 1g fat, 47g carbohydrate, 10g fiber, and 6g protein.

Face it, if you want to lose weight and transform your body you have to learn to cook.  You don’t have to become Gordon Ramsay and become a contestant on Hell’s Kitchen.  You need to be in control of your food intake and learn the basics of cooking.   Click here for group and/or private cooking lessons

Click here to register for Healthy Weeknight Cooking Lesson in 20 Minutes or Less by personal chef Christina Dimacali on Tues. April 6th 7:15PM – 8:15PM.

I live in the real world and I know sometimes it’s just not possible to cook everything yourself and to be perfectly honest I love eating out, Christina has converted me into a complete foodie (Yes I watch the Food Network on a regular basis). 

Must Read Book:  Eat This, Not That by David Zinczenko

I created a Eating Out Survival Guide, to help keep you on track when you eat out.

1. Be a pain in the Butt. Don’t be a menu wimp, order your food the way you want it.  If an item is fried, ask for it grilled. If it comes with french fries, ask for a side of veggies or baked potato instead. Ask for a smaller portion of the meat and a larger portion of the salad.  Ask how the food is prepared, you’d be surprised how much butter and salt they add to kill all the healthy benefits of any food.  Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods.
2. Order from the “healthy, light, low fat” entrées on the menu. Most chains will even list the calories and nutritional content of such foods. Applebee’s, for instance, offers approved Weight Watchers options, Bennigan’s has its Health Club entrées (which it will serve in half portions), and Ruby Tuesday lists the nutritional information for its entire menu.

3. Hold the Salt:  High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce.  Limit these items. Ask that your food be prepared without added salt or MSG

4. Try double appetizers. If there is a nice selection of seafood- and vegetable-based appetizers, consider skipping the entrée and having two appetizers for your meal. Often, that is more than enough food to fill you up.   If the appetizers aren’t lightin’ your fancy skip it, and just order your entree.  Throw tradition to wind, why waste the calories.

5.  Doggie bag anyone?  When your entree arrives split your meal in half and put half into a doggie bag or share it with someone.  Entrees can easily pack in over 1000 calories and 1000 mg of salt.  Buyer Beware!!

6. Go Green First. Scientists at Pennsylvania State University found that volunteers who ate a big veggie salad before the main course ate fewer calories overall than those who didn’t have a first-course salad.   Not all salads are created equally – choose a veggie salad avoid Caesar Salads.  Keep it tasty but healthy. That means avoiding anything in a creamy sauce (coleslaw, pasta salads, and potato salads), and skipping the bacon bits, cheese, and fried noodles. Instead, load up on the raw vegetables, treat yourself to a few well-drained marinated vegetables (artichoke hearts, red peppers, or mushrooms), and for a change, add in some fruit or nuts.
7. On the side Please!  Get your salad dressing and sauces on the side. Dip your empty fork into the dressing, then skewer a forkful of salad. You’ll be surprised at how this tastes just right, and how little dressing you’ll use. Plus, your lettuce won’t wilt and drown in a sea of crap.

8. Do your research. Most chains post their menus and nutritional info on their Web sites.  Do a little research before you get there.  You’d be surpised how many calories you can save yourself with a little research.  If you don’t see anything that’s healthy, pick another restaurant.

9. Read between the lines. Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats — much of it saturated or even trans fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).

10. Ask the waiter to skip the bread basket.
11. I’m thirsty. If you must order an alcoholic drink, forget the margaritas, piña coladas, and other exotic mixed drinks. They include sugary additions that only add calories. Opt instead for a glass of wine, a light beer – I’m a big fan of Sam Adams Light & Amstel Light, a vodka and tonic or a simple martini (without the chocolate liquor, sour green apple schnapps, or triple sec).

12. Order fish. Just make sure it’s not fried. When evaluated food served at seafood chains and independent restaurants, researchers found low-fat and low-sodium options abounded. Plus, you can order seafood so many different ways — steamed, baked, broiled, sautéed, blackened, or grilled. Nix any sauces, or ask for them on the side.

13. Slow Down Flash Gordon!  Drink a few glasses of water throughout the meal. It will slow you down, help you enjoy the food more, and let the message get to your brain that you’re full — before your plate is empty.

14. What’s for dessert.  Don’t blow it now you’ve almost made it to the end.  You can always have some sorbet or gelato.  Better yet share it with a friend.  Always avoid the Triple Chocolate Meltdown or a mountain of ice cream topped by a second mountain of whipped cream.

15. Don’t Go Hungry!  If you go to any restaurant hungry guess what you’re going to overeat.  So have a small snack before you head out so your aren’t tempted to go hog wild when you place your order.  And don’t skip any meals in preparation for a night of gluttony at your favorite restaurant.  Slightly cut back on some of your other meals but never skip any meals. 

16. Sweat it Out!  Burn off those extra calories by adding a strength and cardio workout.  Cardio will burn the fat and strength exercises will build lean muscle and speed up your metabolism.