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Monthly Archives: July 2009

I found a healthy and delicious meal for the summer that will hopefully satisfy your appetite.

I hope you enjoy!

Ingredients:

  • 2 cups whole-wheat rotini (6 ounces)
  • 1/3 cup reduced-fat mayonnaise
  • 1/3 cup low-fat plain yogurt
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon red-wine vinegar or lemon juice
  • 1 clove garlic, minced
  • 1/8 teaspoon salt, or to taste
  • Freshly ground pepper to taste
  • 1 cup cherry or grape tomatoes, halved
  • 1 cup diced yellow or red bell pepper (1 small)
  • 1 cup grated carrots (2-4 carrots)
  • 1/2 cup chopped scallions (4 scallions)
  • 1/2 cup chopped pitted Kalamata olives
  • 1/3 cup slivered fresh basil

Directions                            

Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.

Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.

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Reference link:

http://www.foodnetwork.com/recipes/eating-well/garden-pasta-salad-recipe/index.html

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Elite In-Home Personal Training is working with KQCA 58 on their Project Healthy Kids Camp and they featured us on their website.  Camp runs July 27 and 28.  If you are interested in attending click the link below or call 916.548.3083 for more information.

Project Healthy Kids Camp Event with KQCA my58 and other vendors!

http://www.kcra.com/my58-healthykids/index.html

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Vitamin A is associated cell reproduction, immunity stimulation, and the formation of some hormones. Vision, bone growth, tooth development, healthy skin and hair are associated with vitamin A as well.

Fruit sources:

  • Tomatoes
  • Cantaloupes
  • Watermelon
  • Peaches
  • Kiwi
  • Oranges
  • Blackberries

Vegetable sources:

  • Sweet potato
  • Kale
  • Carrots
  • Spinach
  • Avocado
  • Broccoli
  • Peas
  • Asparagus
  • Squash
  • Green pepper

Nut Sources:

  • Pistachios
  • Chestnuts
  • Pumpkin seeds
  • Pecans
  • Pine Nuts
  • Sun flower seeds

Adult dose for males- 10,000 IU/day

Adult dose for females- 8,000 IU/day (12,000 if lactating)

Children age (1-3) – 4,000 IU/day

Children age (4-6) – 5,000 IU/day

Children age (7-10) – 7,000 IU/day

IU (International Unit) = one milligram

 

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Reference link:

http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

Children with lactose intolerance need to limit or avoid diary products so here are two recipes that can help you out.

Balsamic Tomato Chicken and Pasta

Prep time: 45 minutes

Ingredients:

  • 18 oz. chicken breast, cut into small pieces (1/2″square)
  • ½ c. onion, diced
  • 2 cloves garlic, minced
  • 2 cans (14.5 oz.) of diced tomato
  • 1½ c. sliced mushrooms
  • 1/3 c. balsamic vinegar
  • 1 tsp. basil
  • 1 tsp. oregano
  • ½ tsp. thyme
  • ½ tsp. rosemary
  • ¼ c. tomato paste
  • cooking spray
  • 3-1/3 c. cooked pasta

Utensils:

  • kitchen scissors
  • stove
  • measuring cup
  • measuring spoons

Directions:

  1. Spray a large skillet with nonstick cooking spray.
  2. Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
  3. Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
  4. Cook chicken over medium high heat until no longer pink.
  5. Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
  6. Mix together well and simmer over medium low heat for 20 minutes.
  7. Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

Serves: 5

Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Nutritional analysis (per serving):
378 calories
39 g protein
5 g fat
43 g carbohydrate
3 g fiber
88 mg cholesterol
748 mg sodium
51 mg calcium
3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

  • Use low-sodium canned tomatoes and tomato paste if you want to decrease the amount of sodium.
  • Add soy cheeses, such as mozzarella or parmesan.
  • If you want a thicker sauce, add more tomato paste.
  • If you want a thinner sauce, use less tomato paste.

 

Strawberry Smoothie

 Prep time: 10 minutes

Ingredients:

       ½ c. vanilla soy yogurt

       ½ c. strawberries

       2 ice cubes

       2 tsp. vanilla extract

Directions:

  1. Blend all ingredients in a blender until smooth.

Serves: 1

Serving size: 1 cup

Nutritional analysis (per serving):
102 calories
3 g protein
1.6 g fat
0 g sat fat
20 g carbohydrate
2 g fiber
0 mg cholesterol
14 mg sodium
30 mg calcium
0.6 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
If you would like to make it sweeter, add sugar or artificial sweetener to taste.

 

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Reference link:

http://kidshealth.org/parent/recipes/lactose/li_balsamic_chicken.html

http://kidshealth.org/parent/recipes/lactose/li_strawberry_smoothie.html