Recipe: Ranch BBQ Chicken Dinner
4-4oz Boneless/Skinless Chicken Breast
1 cup Tropicana Orange Juice
3 Tbsp BBQ Sauce
3 Tbsp Hidden Valley Light Ranch Dressing
2 cups frozen chopped spinach
2 Tbsp Reduced Fat Cheddar Cheese
2 cups Cooked Brown Rice
Instructions: Remove any fat from chicken breast and marinate in orange juice for 2-4 hours. Pre-heat oven to 350. Spray a roasting pan with Pam non-stick spray. Combine BBQ sauce and Ranch dressing in small bowl. Using a pastry brush, light coat the chicken with sauce and place on the roasting pan. Bake for 15 minutes and brush with sauce again. Bake for 10 minutes, remove from oven and coat with remaining sauce. Cook rice and spinach by instruction on the box. Spread ½ cup of spinach on dinner plate. Top with ½ brown rice, one chicken breast and 1 tablespoon cheddar cheese.
Servings:
4 servings
5 A Day Servings:
1 serving
Preparation Time:
30 minutes
Nutritional Information per serving: calories: 322, total fat:7.g, saturated fat:2g, % calories from fat: 20%, % calories from saturated fat 6%, protein 35g , carbohydrates:
31g, cholesterol: 70mg, dietary fiber: 5g, sodium 412mg
Color Group:
Green
Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC.
Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet nutritional standards that maintain fruits and vegetables as healthy foods.
Sunday, August 23, 2009
Testimonial from Bill
"My experiences with Mark have been nothing short of life-changing. In a few short months I have seen vast improvements in my fitness levels and overall well-being. By following his advice on excercise, nutrition, and balance in life, I find I have more energy and strength to face the challenges of everyday living; from doing yardwork, to handling job related stress, to spending quality time with my loved ones. Thanks, Mark, for the huge lift you've given me!" I hope this helps! You've certainly helped me! Bill
Sunday, August 16, 2009
The day has come.
I decided to become a marathon runner in February 2004 to gain a better understand of how to impact a life of someone who needs to lose over 100 pounds...now that day has come. I am working with three incredible people who each have this challenge ahead of them and asked me to join the journey. One, a man with a love of cooking like me, is 550 pounds. The process will be slow. There is much to discover before we can move forward. We need to take small long lasting steps.
Most goals when I first start to working with people are weight lose, look better in a dress or shirt and get back in shape. How would you feel if your one goal being just to "get your life back". My heart goes out. This is why I do what I do and feel completely blessed to be able to take these journeys.
Running your first marathon is a journey that last many months. It is a slow process of progressive increases in distances that you believe you will never be able to finish...but you do. Joining a running club help makes the runs make easier and incredible support. An enviroment of support means everything. There are highs and lows, successes and set backs. Just like when one is eating well and binge on a favorite snack or meal. It does get harder as you go. Looking at large goals can be overwhelming. Thats we we run small races as we go. Just like one needs small weight lose goals to feel success.
The second part is sometimes when people eat enough to be a 100 pounds overweight they hear a voice telling them it is alright. I have heard those voices. I am a 19 year recovering alcoholic. I know what it is like to hear..."its ok to have one more". My inner voice is now silent but I can help those who hear the voice loud and clear.
Most goals when I first start to working with people are weight lose, look better in a dress or shirt and get back in shape. How would you feel if your one goal being just to "get your life back". My heart goes out. This is why I do what I do and feel completely blessed to be able to take these journeys.
Running your first marathon is a journey that last many months. It is a slow process of progressive increases in distances that you believe you will never be able to finish...but you do. Joining a running club help makes the runs make easier and incredible support. An enviroment of support means everything. There are highs and lows, successes and set backs. Just like when one is eating well and binge on a favorite snack or meal. It does get harder as you go. Looking at large goals can be overwhelming. Thats we we run small races as we go. Just like one needs small weight lose goals to feel success.
The second part is sometimes when people eat enough to be a 100 pounds overweight they hear a voice telling them it is alright. I have heard those voices. I am a 19 year recovering alcoholic. I know what it is like to hear..."its ok to have one more". My inner voice is now silent but I can help those who hear the voice loud and clear.
Sunday, August 9, 2009
Summer Recipe with great flavor!
Recipe: BBQ-Blue Burger Dinner
12oz ground turkey, 7% fat-51128
2 tablespoons Super Chucky Blue Cheese-8526
2 tablespoons BBQ sauce-53000
1 cup thin sliced tomatoes-5170
1 cup thin sliced cucumber-7918
1 cup shredded romaine-9315
4 each whole wheat hamburger buns-71363
4 each medium apple-cored and cut in quarters-3000
4 cups 1% milk-215
Instructions: Pre-heat broil in oven or heavy pan on stove. Shape ground turkey into four individual patties. Cook burger for 3-5 minutes on each side depending on the thickness of burger. Cook until the meat in completely white though out prior to serving. Place patty on burger bun. Blend Blue cheese dressing and bbq sauce. Top each burger with equal amounts of sauce. Layer thin sliced tomatoes and cucumbers on top of sauce. Then finish with shredded romaine and burger bun top. Serve burger with 4 apple quarters and 1 cup of milk.
Servings:
4 servings
5 A Day Servings:
2 serving
Preparation Time:
30 minutes
Nutritional Information per serving: calories: 439, total fat:14g, saturated fat: 4.2g, % calories from fat: 28.5%, % calories from saturated fat 8.3%, protein 29.5gr carbohydrates 52g, cholesterol: 67mg, dietary fiber: 6.5g, sodium 500mg
Color Group:
Green, red
Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC.
Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet nutritional standards that maintain fruits and vegetables as healthy foods.
12oz ground turkey, 7% fat-51128
2 tablespoons Super Chucky Blue Cheese-8526
2 tablespoons BBQ sauce-53000
1 cup thin sliced tomatoes-5170
1 cup thin sliced cucumber-7918
1 cup shredded romaine-9315
4 each whole wheat hamburger buns-71363
4 each medium apple-cored and cut in quarters-3000
4 cups 1% milk-215
Instructions: Pre-heat broil in oven or heavy pan on stove. Shape ground turkey into four individual patties. Cook burger for 3-5 minutes on each side depending on the thickness of burger. Cook until the meat in completely white though out prior to serving. Place patty on burger bun. Blend Blue cheese dressing and bbq sauce. Top each burger with equal amounts of sauce. Layer thin sliced tomatoes and cucumbers on top of sauce. Then finish with shredded romaine and burger bun top. Serve burger with 4 apple quarters and 1 cup of milk.
Servings:
4 servings
5 A Day Servings:
2 serving
Preparation Time:
30 minutes
Nutritional Information per serving: calories: 439, total fat:14g, saturated fat: 4.2g, % calories from fat: 28.5%, % calories from saturated fat 8.3%, protein 29.5gr carbohydrates 52g, cholesterol: 67mg, dietary fiber: 6.5g, sodium 500mg
Color Group:
Green, red
Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC.
Recipe is courtesy of the Produce for Better Health Foundation. All 5 A Day recipes meet nutritional standards that maintain fruits and vegetables as healthy foods.
Discover true success...Put way the scale!
When I start with a All-n-Won friends and clients the reason most, especially the ladies, want to work with me is weight loss. I always say "If that is your only goal and want to loss it fast, I am not the person to work with". We do talk about the lifestyle changes and weight loss being the by-product of that. Then we get in to 2-3 month of training/coaching with me or friends training on their own and I hear "You know, I am not seeing the weight loss I thought I would or I am not as far as I thought I would be". I first ask four questions-How do you feel? "I feel Great". How is your energy level? It has been so much better! How is your stress? "You know, I really haven't thought that much about it because my stress seems down. Most importantly..."How do you clothes fit"? Well at a business networking meeting this week one of my clients stood up for a testimonial to me and took his belt off to show all the loopes he is down! Made for an interesting meeting.
The next question is the key..."What are the 3 most important things in your life? I have asked this to 10-15 ladies. Family, friends, job, health and significant other are the most common answers. Never once...Weight loss! So why is it the first thing people first mention? Do you want to make weight loss one of the most important prioritites?...push yourself none stop with exercise you would not do long-term on your own! Eat one of the fad diets that you will lose weight on and just about every good study shows you the weight WILL come back on at some point, most likely more than what you with started!!! Or, do you want slow progressive changes that directly impacts the quality of your daily life and future to come. Can weight loss make improvements in your overall wellness and health risk factors? By all means it does and needs to be part of long-term goals with a great many individuals and our nation. But, can you maintain the weight because of any number of reasons why you aren't losing it and still improve the quality of your life, energy, strength and health fisk factors...YES and I have seen it!
So start the journey. Find out how you got to where you are today, find that activity that will challenge you-maybe what you did as a kid-you can look forward to and make single changes in your daily food choices. And push the scale under the bed, listen to your body and just ask it...How are you feeling today? Slow, progressive quality lifestyle changes are like your favorite food. With every bite...you want a little bit more!
The next question is the key..."What are the 3 most important things in your life? I have asked this to 10-15 ladies. Family, friends, job, health and significant other are the most common answers. Never once...Weight loss! So why is it the first thing people first mention? Do you want to make weight loss one of the most important prioritites?...push yourself none stop with exercise you would not do long-term on your own! Eat one of the fad diets that you will lose weight on and just about every good study shows you the weight WILL come back on at some point, most likely more than what you with started!!! Or, do you want slow progressive changes that directly impacts the quality of your daily life and future to come. Can weight loss make improvements in your overall wellness and health risk factors? By all means it does and needs to be part of long-term goals with a great many individuals and our nation. But, can you maintain the weight because of any number of reasons why you aren't losing it and still improve the quality of your life, energy, strength and health fisk factors...YES and I have seen it!
So start the journey. Find out how you got to where you are today, find that activity that will challenge you-maybe what you did as a kid-you can look forward to and make single changes in your daily food choices. And push the scale under the bed, listen to your body and just ask it...How are you feeling today? Slow, progressive quality lifestyle changes are like your favorite food. With every bite...you want a little bit more!
Sunday, August 2, 2009
Time and Consistency equal results and motivation.
Time and Consistency equal results and motivation! I believe this is the foundation of successful lifestyle changes. All my friends and clients who have see results that impact the quality of their life have used this principle. Now I have been asked "I thought I would lose more weight or be farther ahead"? My question back is "How do you feel?...I feel great! How is your energy?...It is way up! How is your body strength?...It is much easy doing yard work or I can get up and water ski twice around the lake this year when last year I could bearly just get up! How are your clothes fitting?...They are are so much looser! The point is...don't focus on quick weight loss or pushing yourself to hard in a gym. We spend our life getting to where we are today. Through slow progressive changes you WILL see the long-term changes you desire, feel great and your body WILL adapt to eating better, moving more and less stressed. Time and Consistency equal results and motivation!!! Have a fantastic week!!
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