Monthly Archives: December 2013

26 12, 2013

Spicy Oat Crusted Chicken

December 26th, 2013|Recipe|Comments Off on Spicy Oat Crusted Chicken


2 T canola oil

1 T melted butter or coconut oil

2 t chili power

1t garlic powder

1 t ground cumin

¾ t salt

1.5 c quick oats, uncooked

1 egg, lightly beaten

1T water or milk

4 skinless chicken breast

Fresh prepared Pico de Gallo

1 can no-salt added cannellini beans, rinsed


Preheat oven to 375. In a flat, shallow dish, stir together oil, melted butter, chili powder, garlic powder, ground cumin and salt.  Add oats, stirring until evenly moistened.

In another flat, shallow dish, beat egg and water with fork until frothy.  Dip chicken into egg wash.  Then coat completely in seasoned oats.  Place chicken on a foil-lined baking sheet.  Pat any extra oat mixture onto top of chicken.

Bake 30 minutes or until chicken is cooked through and oat coating is golden brown.

Mix Pico de Gallo with beans and set aside.

Serve chicken over the Pico de Gallo and bean mixture. Makes 4 servings.


Calories: 421           Carb:30g

Fat: 18g                     Fiber: 5g

Sat fat: 2g                 Protein: 35g             Chol: 125mg

23 12, 2013

5 Tips to Avoid Over Eating During the Holidays

December 23rd, 2013|Nutrition|Comments Off on 5 Tips to Avoid Over Eating During the Holidays

1. Be moderate! Make healthy choices most of the time.  About 90%. Celebrate and indulge only at the holiday event.  Try not to do it all day or week long.

2. Enjoy everyone’s company! Remember that the event is just as much about the socializing and family time! Don’t focus on the food!

3. Don’t skip meals. This will only make you hungrier and more likely to overeat at the event.  And, skipping meals slows down your metabolism.

4. Only eat what you love! Don’t waste calories on foods that you can have all year long.  And, definitely don’t waste them on foods that weren’t really as good as you thought they would be.

5. Limit liquid calories. With all the holiday festive beverages, remember that liquid calories count.  Be sure to consume water between beverages and during meals.  Remember that dehydration is often misconstrued as hunger.

Enjoy the holiday season and the last tip…. Drop the guilt!!! This is only 1 time per year.  Enjoy and move on at the next meal!

16 12, 2013

Nuts – Will Help You Live Longer

December 16th, 2013|Nutrition|Comments Off on Nuts – Will Help You Live Longer

A recent study in the New England Journal of Medicine looked at data from the Nurses’ Health Study and Health Professionals Follow-up Study (over 119,000 men and women).

Researchers found that study participants who ate nuts seven or more times a week had a 20% lower death rate than those who didn’t eat nuts over the same period of time. Even for those who only ate nuts less than once a week, the death rate was 11% lower.

Participants ate a variety of nuts including pistachios, almonds, Brazil nuts, hazelnuts, cashews, pecans, pine nuts, peanuts, walnuts and macadamias.

Incorporating heart healthy fats and focusing on variety is a great way to approach nutritional intake.  Of course, portion is key.  Keep servings to about 1oz.

12 12, 2013

Healthy Holiday Alcohol Tips

December 12th, 2013|Nutrition|2 Comments

10 12, 2013

Football Inspired Workout as featured by Self Magazine

December 10th, 2013|Fitness n' Fuel, Personal Training|Comments Off on Football Inspired Workout as featured by Self Magazine

photo (20)

This month, Johnny Johnson, Sports Performance Coach and Personal Trainer joins Kim Wallis and Emily Bailey to share his total body football inspired workout recently featured by Self Magazine. The speed and agility training done by athletes will help you burn calories and stay strong through the holidays. Not to mention, exercise can help reduce stress during this hectic time of year! See the video demo and written workout below:

VIDEO: FnF Football Workout Demo

10-12 reps of each static strength exercise

  • Knee hug to lunge
  • Hip cradle to single leg RDL
  • Side to side lunge
  • Push up with tap
  • Squat jumps
  • Wall abs

Timed cardio drills. 30 secs work to 30 secs rest x 4

  • After 1st set: pro agility
  • After 2nd set: shuffle to sprint
  • After 3rd set: L-cone drill

Want to know to the truth about your holiday cocktails and treats? Read HERE…

Check out last month’s Cardio Dance routine with Leo for another fun way to keep fit during the holidays!

9 12, 2013

Holiday Cocktail Caution

December 9th, 2013|Nutrition|Comments Off on Holiday Cocktail Caution

A cocktail = a cupcake. Basically meaning that you need to consume in moderation because it’s like a dessert. Especially some of the favorite holiday cocktails.

1. Caution on Cream based liqueurs such as Eggnog, Kahlua, Baileys, Crème de la anything

2. Caution on Syrupy or Sugary drinks: Pumpkin flavored cocktails, Spike Cider, Limoncello, Margaritas, Daiquiris

Another caution is the dehydration effects of alcohol.

1. Alcohol can make you thirstier causing you to drink more.

2. For every alcoholic beverage, your body can expel 4 times that amount of liquid.

3. Can also lead to headaches.

Be moderate and stay hydrated!

3 12, 2013

Getting into the Holiday "Spirits"!

December 3rd, 2013|Nutrition|Comments Off on Getting into the Holiday "Spirits"!

Yes, I’m talking about all the cocktails that are around this holiday season! Here are some comparisons to help visualize what you are receiving.

1 pint of Guiness with 210 calories  = 1 cup of sweet potato casserole

1 cup of spiked egg not with 14 grams of fat = 3 gingerbread man cookies

6oz glass of red wine with 150 calories = 3oz of honey baked ham

8oz of Jack and coke with 200 calories = 2 bread rolls

8oz vodka tonic with 32 grams of sugar = 1 slice of pecan pie