Delicious, Nutritious "Powerhouse" Meal

Whats for dinner?  TGS Mussels

This is a quick, delicious and nutritional powerhouse of a meal that I make often.  If you like mussels you'll love this recipe.  It is also very cost effective so it's a total win win!  What makes this recipe a nutritional powerhouse?  Well sit back my friend and let me tell you about the amazing ingredients...

Onions & Garlic - boost immunity, regulate blood sugar, reduce inflammation, heal infections

Olive Oil - heart healthy, boost immune system, reduce inflammation, lowers cholesterol & blood pressure, increases nutrient absorption

Red Pepper Flakes - increases metabolism, reduces cancer risk

Dijon Mustard - contains turmeric known for it's anti-inflammatory effects, detoxifier, antiseptic, antibacterial

Wine - antioxidant, heart healthy (and makes you happy lol)

Canned Tomatoes - regulate blood sugar,contain high levels of  lycopene (an antioxidant which protects from cell damage), lower blood pressure, lowers cholesterol, boosts immunity, strengthens bones

Mussles - nutrient dense, high protein, low fat, low calories, high nutrients (see "The Health Benefits of Mussels" at the end of the post)

As you can see this recipe is loaded with nutrients, protects against disease, decreases inflammation and boosts your immune system all of which work synergistically to make you healthier and increase your ability to fight off illness.  Perfect for the flu season that is upon us!

TGS Mussels

Ingredients

1/4 cup finely chopped Onion
1 Tablespoon Olive Oil
2 cloves Garlic
2 teaspoons Capers
1/4 teaspoon Red Pepper Flakes (optional)
1 teaspoon Dijon Mustard
1 cup White Wine
1 cup bottled Clam Juice or Chicken Broth
1 (14.5 oz) can Basil, Garlic & Oregano Tomatoes
2 lbs Mussels, scrubbed and debearded

Directions

Rinse mussels under cold running water discarding any mussels with broken shells.  Scrub the shells to remove any seaweed, dirt or other particles lodged on the shell.  Pull out the stringy beard on the mussel.  Look for shells that are tightly closed. Discard any mussels that remain open. 

Note:  You can tap lightly on the mussel if it remains open (I usually just use another muscle) and if it is alive it will close itself...if it does not close after tapping discard the dead muscle. 

Heat Olive Oil in a large stock pot over medium high heat.  Add onion and garlic; saute' 5 minutes or until tender.  To the same pot add the capers, mustard, wine, clam juice and tomatoes.  Bring to a boil and cook approximately 5 minutes to let flavors combine. 

Add the cleaned mussels to the liquid, cover and steam on a medium heat for 6-8 minutes until shells have opened.

Pour the entire pot of mussels into a very large bowl, grab a friend and enjoy! 

The Health Benefits of Mussels

Mussels are high in protein and low in fat.  Mussels are also low in calories containing only 95 calories per 3.5 oz (100g).  They are an excellent source of vitamin B12 (which is essential to a healthy functioning metabolism.  A deficiency in B12 can cause fatigue and depression).  They are also an excellent source of selenium (an antioxidant that can neutralize free radicals.  Free radicals damage cell membranes and DNA and contribute to a number of diseases including heart disease and cancer). 

3.5 oz of mussels also provides around 13% of your daily vitamin C needs and 22% of your daily iron needs. Mussels are also good sources of other B vitamins (folate, phosphorus, manganese and zinc) and are a very good source of omega-3 fatty acids...they are an excellent seafood choice.

Step 1...The Thought Process

"Today is the day that you start moving with life instead of against it.  It is the day you will do the right thing, even if you don’t want to, for no other reason other than because it is the right thing to do.  You will accept that all of your decisions transcend into your life and create its dynamics.  You are the ruler of your life and possess all of the power that you need to make all of your dreams and goals a reality.  Living your dream and accomplishing your goals will be gained by simply tapping into this power that you already possess.  Let something amazing get a hold of you today and embrace it."

This is what I wrote to myself today.  I do consider myself to be a positive person, to look for the good in people and in every situation.  I believe what you put out into the world is what comes back to you times 10.  I believe in the "Law of Attraction" that basically states that your thoughts send out a magnetic signal to attract what it is you are thinking which is exactly WHY I wrote myself a note today. 

To be honest with you, I could not be happier that 2012 is over!  On a personal level it was a year of many trials and tribulations in my life and I'll admit I wasn't saying those affirmations to myself all that often.  On the outside I appeared positive and hopeful but on the inside I certainly didn't think or feel that way.  

Why am I telling you this?  Well it occurred to me that the more attention I gave the problems in my life, the negative things and the negative thoughts the more they became apparent.  I'm a walking testament of the concept that "like attracts like" and although I know this and have practiced "what you send into the Universe is what you attract" I just got lost along the way.  I opened the door to negative thoughts, depression and despair...I allowed it!   Well that party is over!

So this year I have decided that I will NOT allow anything to steal my joy, my hopes, my dreams and my plan for the best year of my life...also known as 2013!  

What I know for sure is that amazing things happen when people imagine them, plan for them and execute the plan to completion.    Make this the best year of your life.  Shoot for the stars, live a life of excellence, dream beyond your wildest dreams and expect them to come true. 

So join me in making 2013 the best year of your life.  Write yourself an affirmation, your goals and your dreams.  Keep them where you can see them everyday and speak them into the Universe EVERYDAY!   Every single day begin with the positive things that you will attract as that is the key! 

Now strap yourselves in ladies and gentlemen because it's going to be an awesome ride!

To your success! 

TGS Turkey Chili

Whats for dinner??? Turkey Chili

Every Halloween I have the same tradition, around noon I begin making a large pot of chili to share with my neighbors as we hand out candy to the little trick-or-treaters. I created this recipe many years ago and it's always a hit whether I make it for my son's Birthday party, take it to a bon fire or make it for the ladies in my boot camp class for lunch.

It's even a hit with the people (you know who you are lol) that claim not to like ground turkey as you say things like "it has no taste, I don't like the consistency, it's too dry" yada yada yada. I'm asking you to please...give turkey a chance. This is such a flavorful recipe I guarantee you'll love it! When it cools the next day freeze it in individual Ziploc containers for a quick and easy lunch or dinner for these cold months ahead of us...saves time, money and the effort of making a new dish. Enjoy!



TGS Turkey Chili


TGS Turkey Chili

Ingredients

2 - packages “Extra Lean Ground Turkey” 100% Breast Meat (1-2 grams of fat per serving)
6 – Crushed Cloves Garlic
2 – Tablespoons Chili Powder
2 – Tablespoons Cumin
4 – Cans Basil Garlic Oregano Delmonte Tomatoes (or any tomatoes that you like)
2 – 14oz. Cans Black Beans, drained & rinsed
2 – 14oz. Cans Kidney Beans, drained & rinsed
2 – 14oz. Cans Cannelini or Garbanzo Beans, drained & rinsed
2 – 30 oz. Jars Salsa (Medium if you like a little kick, Mild if you don’t)

Directions
Brown the turkey over medium/high heat. Add garlic, chili powder & cumin. Stir in tomatoes, beans and salsa. Bring to a boil, reduce to medium heat for 30 minutes stirring often. Reduce heat again to simmer to allow all flavors to fully develop and continue simmering chili for 2-4 hours. Enjoy!

Don't forget to freeze the leftovers in individual portions for a quick and easy meal

© Trainer Girl 11/3/12

Building a Support Network

Tip of the day…Build a Support Network

Building a great support network is essential to your success!  When you surround yourself with people of like interests, who are striving for similar goals, or people who just want to cheer you on success is inevitable. 

This group will be instrumental in keeping you on the healthy path by holding you accountable, giving you encouragement, providing inspiration, motivation and sometimes pulling you through some of your toughest struggles.   One of the many benefits to creating a support system is the camaraderie that is established in which you will share tips and strategies which encourages and accelerates success.  The more people you have on your side, the easier living a healthy lifestyle becomes.  

Think of it as establishing your team and begin by creating your "Board of Directors".  These are your allies!  Your game plan is to incorporate a wide variety of friends and family who will support you, lend their encouragement (without judgment) and provide fun along the way.    The key to success is consistency.  By consistently surrounding yourself with the best, you become your best and continue to rise to a new level accomplishing all of your goals and dreams.    

Consider filling the following positions…

 
The "Encourager" who is needed for moral support

The "Motivator" will inspire you to exercise, even when you don’t feel like it

The "Informer" to provide the health and fitness information needed to create a healthy lifestyle

The "Comic" will keep you laughing and entertained throughout the journey

The "Accountant" who will hold you accountable and focused on your goals

The "Counselor" who will be there to listen, empathize and encourage your efforts

The "Chef" who loves to cook healthy meals, searches for healthy & delicious recipes to try and to share

Now get out the clip board and start interviewing!

To your success!

TGS Chinese Chicken

Whats for dinner??? TGS Chinese Chicken

On this blustery night, instead of going out in the rain and cold for Chinese "take-out" I decided to stay warm and dry so I "cooked-in". It was awesome, fresh, easy and so much healthier than take out! Here's my healthier version of General Tso's Chicken.

“TGS Chinese Chicken”

Ingredients
2 lb. skinless Chicken Breast
1/2 cup Corn Starch
2 Eggs
1/2 cup Brown Sugar
3 Tablespoons Sweet Chili Sauce
1 1/2 Tablespoons Sweet Cooking Rice Wine
1 1/2 Tablespoons Seasoned Rice Vinegar
2 Tablespoons Ketchup
2 Tablespoons Lite Soy Sauce
1/2 cup Water
2 Tablespoons Corn Starch
1/4 cup Green Onions, chopped

Directions
Cut chicken into 1" pieces. Mix together eggs and ½ cup cornstarch. Mix well to create a batter. Stir in chicken pieces to batter.

Mix together the brown sugar, sweet chili sauce, cooking rice wine, vinegar, ketchup, soy sauce and heat in a small sauce pan to thicken sauce. Boil at low for 3 minutes, add cornstarch to cold water then add this mixture into the sauce to thicken it further stirring for 30 seconds. Remove sauce from heat.

Spray a pan with Pam cooking spray and drop the chicken pieces into the heated pan and cook chicken until no longer pink.

Pour sauce over cooked chicken and mix thoroughly in the pan. Pour chicken into a serving dish and garnish with green onions.

 

Delicious Lentil Soup

What's for dinner??? Delicious Lentil Soup

I can't believe how quickly Michigan weather changes! Yesterday 70+ degrees, sunny gorgeous. Today grey, cloudy and in the 50's! It's time for comfort food and this soup is perfect and can whipped up in about an hour.  Make a batch today and remember to freeze the leftovers in individual containers for a heathy and quick meal for weeks to come.  Enjoy!

  

 Lentil Soup
3 Tablespoon Olive Oil
1 Onion chopped small
2 Carrots, chopped small
2 Cloves Garlic, minced
1 tsp. Dried Oregano
1 tsp. Dried Basil
1 Bay Leaf
2 (14.5 ounce) cans Small Diced Tomatoes
1 16 oz bag Dried Lentils
1 can (14.5 ounce) Chicken Stock 99% Fat Free
8 cups Water
¼ tsp. Red Pepper Flakes (optional)
2 Tbsp. Rice Vinegar (or any vinegar)
Salt & Pepper to taste

In large pot, heat olive oil over medium heat. Add onions and carrots and stir until onion is tender. Stir in garlic, bay leaf, oregano and basil and cook 1 minute. Stir in lentils, chicken stock, water, tomatoes and red pepper flakes. Bring to a boil. Reduce heat and simmer for at least 1 hour. Remove ½ of the soup from the pot and place in a blender, puree until smooth. Add pureed soup mixture back into the pot. Stir in vinegar and add salt & pepper to taste. Garnish with chopped green onion if desired.
Makes 5 (2 cup) servings

Creating a Plan

Tip of the Day…Creating a Plan

Just as important as clearly defining a goal and visualizing it, effective goal setting requires a specific plan on how you will achieve it. You’ve heard it said before “If you fail to plan, you plan to fail.” Without a clearly defined plan as to how you will reach your goal, goal setting is useless.

To develop a solid “Game Plan” (plan of action) start with yo...

ur long term goal then break it down into shorter, easier attainable goals. By reaching a series of smaller achievements it will allow you to build the solid foundation required to ensure long term success.

Solid foundations are built by adding many layers of strength that synergistically work together. Creating a positive “synergistic effect” simply means that you are combining forces that will work together to produce a greater outcome…in essence creating layers of success!

Begin this process by writing down your long term goal. Next break that goal down into 3 “short term goals” that are quicker and easier to attain. Digging further break each of those short term goals down into what you plan to do daily, weekly and monthly to ensure long term success. As you can see you are synergistically creating layers of strength, building a foundation, creating new habits and adapting to new behaviors as you strive for long term success.

You may not be able to come up with every step possible just do your best as these can easily be revised along the way. Stay focused on the goals that can be met and by doing so you’ll gain the confidence and strength needed to work up to the others.
Positive behavior change is acquired by slowly adapting to new habits and by incorporating them into your lifestyle. Success isn’t about being perfect it’s about staying on the path and consistently taking steps in the right direction, no matter how big or how small, as that plan will always bring you to your desired destination.

Plan your success story today!