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Santa Fe Chili Seared Tuna w/ Brown Rice

A macro packed nutritious meal so simple that it’s easier than going through the drive-thru!

What you need:

- 12 oz. Fresh Ahi Tuna Steak

- 1 Cup Brown Rice (Trader Joe’s)

- 2 TBSP Santa Fe Chili Marinade (Lawry’s)

- 2 TBSP Extra Virgin Olive Oil


Serves 2

Prep Time 30 to 45 minutes

Cook Time 5 minutes



Combine Marinade and Olive Oil and whisk to mix.  Place Ahi Tuna Steaks in a dish and cover with marinade mixture (all sides covered).  Allow Tuna to sit in marinade for about 30 to 45 minutes in the fridge.   Prepare Brown Rice as indicated on the package toward the end of the marinating time. (more…)

You are what you EAT!

This very second as you read this, cells in your body are dying and new ones are replacing them at a rate of about 200,000 – 3,000,000 cells per second.  The raw material for new cell construction comes directly from what you put in your mouth.  You are literally what you eat.   The condition of your body today is the result of all the food choices you’ve made in the past.  In the future the condition of your body will be the sum total of all the food choices you make today.  Most people take their food choices very lightly, not realizing that everything they eat has an impact on their physical and emotional condition.  Even worse, most people give no thought at all to what they ingest every day – they choose anything without giving any consideration to the long term consequences.  Keep your eyes peeled for Fitastic nutrition tips weekly.  Remember prevention is the best cure for Disease.

Big Impact of Hydration

If you want to perform at your best in sport or exercise, you’ve got to keep your body adequately hydrated throughout your activity.  Sweating away even just 1 percent of your body weight (a pound and a half for a 150-pound person) can place added stress on your cardiovascular system.  Losing 2-3 percent of your weight can impair your physical performance.  Dehydration can also affect your mental sharpness and hand-eye coordination putting you at a disadvantage on the court, playing field or other competitive arena.  Recommendations for keeping your body hydrated:

  • BEFORE PHYSICAL ACTIVITY: Drink at least 16 ounces of fluid about two hours beforehand.
  • DURING ACTIVITY: Drink 5 to 10 ounces every 15 to 20 minutes.
  • AFTER ACTIVITY: Drink 16 ounces for each pound of body weight lost during activity.

Food That Burns Fat!

If you could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be one of them!  Oatmeal is the one carbohydrate food that virtually 100% of all healthy and fit people eat on a daily basis.  What makes it so great?  Well, although it’s a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat.  A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein.  The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to get lean.

Make sure you choose the all-natural oats.  Stay away from the sweetened and or flavored oatmeal packets.  Oatmeal is delicious with natural (sugar free) applesauce and cinnamon.  Or, try some crushed walnuts or flaxseeds in your morning oats. (more…)


Still sitting on the rocker, procrastinating from joining your local gym to begin the ‘NEW YOU’?  Well, another excuse squashed only to GET YOU MOVING!  It’s a common belief today that you must train at a commercial gym to get results.  While there are ample benefits to belonging to a commercial gym, it is NOT however a prerequisite to success.  There are several reasons why people choose to train at home rather than at the local club:

  • Convenience- your gym is always open
  • Cost- No high membership dues on equipment you’ll never use
  • Quality- You can outfit your gym exactly as you like with the best of equipment for you
  • Atmosphere- No distractions and no rules!
  • Clothing- Wear what you want
  • Time- No drive time or ‘social hour’ (more…)

Where do you FIT a year from now?


YES, the time of year where thoughts bounce in your head as to what you’re going to change this year; this time around.  It’s to be expected that belief of improving your health and fitness are on top of your list!  What’s going to make your commitment different this year than last year, or the year before last?  Turn your resolution into a one way ticket to a fit and deserving lifestyle.

Starting the dive into your healthy ambitions is the simple part.  More importantly, what prevents people from maintaining their fitness program?

1.  YOU DON’T KNOW WHAT TO DO- You likely know a handful of exercises and activities that you enjoy doing to get your body geared for change.  Doing the same thing day after day only lasts so long until you’re bored or your body adapts and stops producing the desired results. (more…)

Lemon Chicken

  – 20 oz. Skinless Chicken Breast (trimmed)

- 6 oz. (uncooked) No Yolks Noodles-Dumplings style

- 1 cup Whole Wheat Flour

- 2 Egg Whites

- 1 can of Chicken Broth

- 2 fresh medium Lemons (cut in half)

- 2 tbls. Extra Virgin Olive Oil

- 1 tsp. Pepper

- 1 tsp. Seasoning Salt

- ½ tbls. Paprika

Makes 4 servings

Prep time- 60 minutes

Instructions:   Mix pepper, seasoning salt and whole wheat flour into a large bowl and put aside.  Place the egg whites in a separate bowl in front of you.  Cut the chicken breasts in half and dip both sides in the egg white.  Proceed to coat each piece entirely with the flour mix and place on a side plate (all flour mix will not be used in the recipe).  Once all chicken pieces (more…)

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