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Italian Dressing Marinated Rockfish

Italian Dressing Marinated Rockfish RecipePreparation time: 20min.

Easy lunch or dinner meal, with lean protein since it’s a white fish, and some vegetables for the body to get your metabolism moving at night. It's quick, easy, and it's worth it when you're done. Throwing the fish in a bag with marinate overnight or before you go to work, gets the fish to really soak it in. All you need to do then is put it in a pan on the stove, throw some vegetables in when it’s half way done, and bam.

Ingredients:

  • 4 oz Rockfish
  • 2 regular sized portabella mushrooms
  • 4-5 oz of Italian Dressing
  • 2 pinches of pepper
  • Hand full of crinkled carrots
  • 6 Brussel sprouts
  • Calories – 300 to 330

Mushroom and Egg Scramble

Healthy Breakfast RecipePreparation time: 15min.

A great breakfast of protein, energy and some vegetables for the body to start off your day in the morning. It's quick, easy, and it's worth it when you're done. Skipping breakfast might make you sluggish, but eating one would make you ask yourself why do I even skip.

Ingredients:

  • 2 eggs 2 regular sized shitake mushrooms
  • 2 pinches of pepper 1 small wheat pita pocket
  • 1 eight ounce glass of orange juice(better to use
  • 1 large orange) Calories - 340

Chicken Breast and Olive Oil Marinated Artichokes

Healthy Chiken RecipePreparation time: 20min.

Another great meal to have for you, family and or friends. Who said you couldn't eat good when eating "healthy".





Ingredients:

  • 3 ounces of chicken breast
  • 2 pinches of pepper(for the chicken)
1/2 teaspoon of basil(for the chicken)
  • 2-4 artichokes marinated in basil & olive oil
  • 1/2 cup or 1 cup of mixed steam vegetables(from green giant steamers)

Sweet Potato Hash with Poached Eggs Make 2-4 servings

IMG 6362Preparation time: 20min.

Another great meal to have for you, family and or friends. Who said you couldn't eat good when eating "healthy".



Ingredients:

  • 2 peeled & diced sweet potatoes – 2 cups chopped kale – 1 small onion – S&P(salt & pepper) - cumin – paprika
  • Sauté sweet potatoes in a lightly oiled pan until crisp. Add kale, onion and seasoning. When potatoes are soft add a poached or cooked egg.

Nutrition Is Vital To Reach Your Goals

nutrition is vitalNutrition is vital to reach your goals. Paying attention to the foods you eat will help you improve your overall performance, mental and skin clarity, physical appearance, mood swings, digestion and more!

Some important things to keep in mind while on a fitness regime…

WATER, WATER, WATER! The highest concentration of water in your body is in your muscles. Water helps restore and rebuild any muscle strain as well as help with muscle endurance when you are doing daily activities or exercising. Proper hydration prior to a workout is to your advantage!

Protein

Helps keep a cell strong, which means your muscles, brain, hair, skin, etc. Maintaining a balanced diet with sufficient protein will help regulate your muscle function and energy levels.

Sources:

  • Legumes
  • Lean chicken
  • Lean beef
  • Fish
  • Quinoa
  • Yogurt
  • Milk


Gretta Corig | gcorig@yahoo.com