Grilled Chicken and Pineapple Quesadillas

Good Monday Everyone!

I made these for dinner last night and couldn’t wait to share them with you guys! Let’s talk about quick and convenient this recipe is without jeopardizing the taste nor the calories. Feel free to tweak the recipe a bit for personal taste. 

Grilled Chicken & Pineapple Quesadillas       

Prep time: 10 mins

Cook time: 15 mins

Total time: 25 mins

Serves: 4

Ingredients

    8 whole wheat Flour Tortillas

    2 Tsp Margarine

    1 cups Grilled Pineapple Cubes

    1.5 Pounds Skinless Chicken Breasts

    Salt And Pepper, to taste

    3 cups Cheddar and Monterrey Jack Cheese

    1 whole Jalapeno, Sliced – Seeded*

    1 tablespoon of finely chopped Cilantro

    3 Tablespoons Chunky Salsa

Instructions

1.      Cook Chickenand cut into small strips

2.      Cook Pineapple

3.      Place each tortillas into a heated pan ( you want to warm them up)

4.      Next add cheese, pinch of cilantro, sprinkle of jalapeno, pineapple, chicken; other sautéed veggies you desire; and chunky salsa ( a little goes a LONG way).

5.      Place tortilla on top then place it back in the pan to melt the cheese.

6.    Cut into 6 sections and Enjoy!

Water Weight vs Real weight?

Happy World Water Day!

World Water Day was founded by the United Nations and has designated March 22nd to focus attention on the importance of fresh, clean water and to advocate for the sustainable management of fresh water resources.

Before talking about water retention, did you know that:

1. Over 1 Billion people don’t have access to clean, safe drinking water.

2. World Water Day is intended to raise awareness to this seemingly trivial problem which kills 4500 children daily.

3. Meanwhile, here in the America, tap water in over 90% of faucets can be safely enjoyed.

4. U.S. consumers pay between 240 and 10,000 times more per unit volume for bottled water than for tap water.

Our bodies don’t normally gain or lose significant amounts of fat or muscle overnight. Instead, when the scale shows a gain or loss of half pound or more from the previous day, the cause is instead likely to be the amount of water your body is retaining.

Is your weight gain fat or water? How to find out?

Figuring out whether your recent weight gain is fat or water can help you decide if you should cut down on calories, or focus on managing the amount of water your body is holding. To find out, you can compare your current weight to your weight yesterday. More than half a pound gained since yesterday is probably water weight, and you can reduce it by cutting down on salt and increasing plain water consumption.

When we weigh in at Club Fitness, we keep track of your body fat percentage with the body fat monitor, we then compare your current percentage to your results from a month ago. If the new measurement is greater than before, you’ve gained fat. If your body fat percentage has decreased but your weight has increased, the weight gain is not from added fat.

Check your extremities: are your hands, feet and ankles puffy? If yes, it is likely that your gain is waterrelated. When you are retaining excess water, you might also notice imprints in your skin left by your socks, or your wedding ring may be tighter than usual.

Reasons for gaining water weight and how to overcome them

Many possible causes exist for retaining water, including too much salt, sugar, dehydration, too much alcohol, dieting and women’s monthly cycle. Among other tips, if you are concerned about water weight, make an effort to drink more plain water. While it seems like the opposite of what you need to do, drinking at least 8 to 10 glasses per day will help flush sodium and excess fluid from your system. A well-hydrated body is healthier and is less likely to retain water.

Table salt is the most common cause of water retention. Excess sodium makes the body hold extra fluids in the cells. When you cut down salt and high sodium condiments like soy sauce, you can quickly lose water weight.  If you are concerned that your food tastes bland, use spices!!

Read labels of your foods and snacks and avoid those high in sodium. Anything canned or packaged probably has high sodium. Instead add fresh fruits and vegetables, especially potassium-rich foods that help your body balance its fluids. These foods include bananas, apricots, and avocados. Other foods can help improve digestion and help fluids move through your body: plain Greek yogurt, brown rice, cabbage and cranberry juice.

Sodium also leaves the body in your sweat during exercise, so be sure to exercise regularly, at least four times a week, to reduce water retention. 

Sugar is a culprit in water weight along with salt. Too much sugar raises insulin levels, which in turn lessens the body's ability to expel sodium. Avoid high sugar foods and opt for fresh fruits, vegetables, whole grains and healthy fats instead.

Alcohol and coffee act as a diuretic which can lead to dehydration that makes the body hold on to fluids. When having these drinks, make sure to balance them with water.

Dieting by eating less than 1,200 calories per day can cause your body to retain water. When we restrict calories, especially carbohydrates, the body begins to break down its proteinand carbohydrates stores that hold water. When eating returns to normal and the body starts to store protein and carbohydrates again instead of breaking them down, water weight increases. For real weight loss, you must gradually reduce calorie intake to a healthy level, with a balance of carbohydrates, healthy fats and proteins.

If you have any questions, feel free to contact Jessy at 689-1400!

St. Patty's Shamrock Shake

Happy St. Patrick's Day, people! To celebrate, we've got a McDonald's-inspired Shamrock Shake swap that's sure to make Ronald green with envy. Creamy vanilla goodness with a hint of mint... yummm!

Whether or not you celebrate St. Patrick's Day, you probably grew up indulging in the beloved McDonald's Shamrock Shake. There's something about that thick green shake that's ridiculously INTRIGUING. Is it the minty flavor? Its smooth creaminess? The fact that it's available for a limited time only? (Probably all of the above.) But now that you're all grown up, chances are you don't find yourself making a beeline for Mickey D's to get your mitts on this chilly treat. Besides, depending on the size you choose, it clocks in with 420 - 1,110 calories and 10 - 26g fat. Yikes! Instead, whip up this guilt-free version of the gorgeous milkshake right in your very own kitchen -- and have a mintylicious day! By the way, this healthier version is available all year round!

Ingredients:

3/4 cup light vanilla soymilk

1/2 cup Breyers Double Churn Free Creamy Vanilla fat-free ice cream

1 tbsp. Coffee-mate Sugar Free French Vanilla powdered creamer

1/4 tsp. peppermint extract

2 drops green food coloring

1 no-calorie sweetener packet (like Splenda)

1 1/2 cups crushed ice (8 - 12 ice cubes' worth)

Directions:

1.       Place Coffee-mate in a glass and add 1 tbsp. very hot water. Stir until powder dissolves, and then transfer mixture to a blender.

2.       Add all other ingredients to the blender. Blend at high speed until mixed thoroughly. Sláinte! (That's the Irish way of saying, "Cheers!" -- we know 'cuz we Googled it.)

Nutritional Comparisons

Serving Size: 1 shake/about 12 oz. (entire recipe)

Calories: 176, Fat: 4g, Carbs: 29.5g, Fiber: 3.5g, Sugars: 16g, Protein: 7.5g

               

Versus McDonald’s Shake

Serving Size: One 12-oz. shake

Calories: 420, Fat: 10g, Carbs: 72g, Fiber: 0g, Sugars: 62g, Protein: 9g

Grilling Season is Upon Us

It's March and it's barbecue season! Grilling is a fun and easy way of getting meals done, and skewers are popular with kids and adults. Skewers are also a great way of serving smaller meat portions while adding more fruits and vegetables. Here are some fun ways to shake up your grilling routine with skewers.

Fun Ideas for Skewers on the Grill

1.       Rustic Bistro Skewer

Instead of a big slab of steak, put bite-size beef chunks on skewers, alternating them with beets, mushrooms, and asparagus. Brush with a mixture of olive oil, minced garlic, and rosemary, season with salt and pepper, and throw the whole thing on the grill.

2.       Souvlaki with Grilled Eggplant

To make souvlaki, marinate your meat of choice (cut into 1" cubes) in a mixture of olive oil, red wine, freshly squeezed lemon juice, garlic, oregano, and salt and pepper. Make ahead and let this marinate overnight, or at least a few hours, before it's time to grill. To prepare the eggplant, cut into 1/2-inch thick slices, brush with olive oil, rosemary, and salt and pepper, and put these on the skewers, alternating with the marinated meat. Grill for 15 to 20 minutes, turning occasionally.

3.       Seafood Skewers with Fresh Fruit Sections

For a zesty take on skewers, serve shrimp, scallops (or firm-fleshed fish like salmon) on skewers, alternating with fresh fruits. Great fruits to try are tropical ones like pineapple and mango, or stone fruits such as peaches, nectarines, or plums. Baste them lightly with a sauce made with lime juice, cilantro, shallots, cayenne pepper, and garlic while grilling. These skewers will cook within minutes on a hot grill.

4.       Chicken and Scallion Skewers

An easy way to serve chicken is to marinate thinly cut chicken thigh in a mixture of soy sauce, Japanese rice wine, sesame oil, and a pinch of sugar. Add these pieces to a skewer, alternating with 1.5-inch portions of scallion(pierced across the stem, not lengthwise), and grill for a few minutes on each side, turning once.

5.        Koftas (meatballs) on a Stick

For a Mediterranean twist to burgers, make meatballs or burger patties using lean ground meat flavored with lemon juice, cumin, coriander, garlic, and fresh mint. To extend the meat and help bind everything together, add an egg white and use cooked whole grains such as bulgur. If you want to cook this on a skewer, shape the resulting mixture into chunky ovals and gently thread the stick through. Otherwise, flattening them into patties will work just fine.

6.       Indonesian Satay with Peanut Sauce

Fans of satay, which features thinly sliced, well-marinated meats, will tell you that the tasty peanut sauce that goes on the skewers is just as important, if not more so, than what meat gets cooked on the skewers. For a basic satay marinade, puree the following ingredients to a fine consistency: shallots, garlic, coriander, turmeric, tamarind, salt, and brown sugar. Coat your meat of choice (cut into thin slices) and let it sit overnight in the fridge. A quick peanut sauce can be made by mixing unsalted chunky peanut butter, a few spoonfuls of chopped hot chili peppers, Indonesian sweet soy sauce called kecap manis (substitute with molasses and brown sugar if you can't find it), and a few spoonfuls of hot water. The flavorful sauce is so satisfying; you won't notice the smaller amount of meat.

Summary Tips

*Add flavor and variety to your usual grill menu with skewers. 

*Using skewers lets you combine smaller meat portions with fruits and vegetables, and by experimenting with different types of seasonings, even the meat lovers won't miss their gigantic slabs of meat.

*If you are using wooden skewers, pre-soak them in water for 20 to 30 minutes or wrap the exposed ends in foil to prevent burning.

Sweet Potato vs Potato

To celebrate Nutrition Month, we thought we would have a little fun and do a face-off comparing two vegetables. Here we take a closer look at two tubers that, despite their names, are actually completely unrelated.

Sweet Potato vs. Potato

• Caloricaly speaking, sweet potato and potato are pretty similar. Nutritionally, sweet potato has 50% more fiber, a dramatically higher level of Vitamin A, and more Vitamins C and B6, but less potassium than potato.
• Numbers are only part of the story. Not shown here are the various phyto-nutrients contained in both sweet potato and potato, which have shown strong antioxidants and anti-inflammatory properties. A 2007 USDA paper reported an ORAC value for sweet potato 26% higher than that of a Russet potato. The orange hues in sweet potato are due to the super antioxidant beta-carotene, and a unique storage protein called sporamin has been shown to have its own antioxidant properties. There is also a purple-colored variety of sweet potato containing high levels of anthocyanins. Some potato varieties have been shown to contain phenolic compounds that rival those in broccoli or Brussels sprouts, and some varieties have high levels of Vitamin C and quercetin.

Our Pick: Sweet Potato

We have to hand it to sweet potato for the off-the-charts level of Vitamin A. It should be noted, though, that both sweet potato and regular potato are great choices as long as you consume them in the least processed way. This means buying them whole, scrubbing them well, then baking (or steaming) and consuming them with their skin on to maximize the nutrient load.