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Buffalo Chicken Pie

January 29th, 2019 by Debbie Martilotta

Ingredients
CHICKEN & VEGGIE LAYER:
1 1/2 lb. chicken breast, cooked and chopped, or shredded.
2 celery stalks, chopped.
1 clove garlic minced.
1 carrot, chopped
1 tbsp coconut oil
2 tbsp cayenne pepper sauce

SAUCE INGREDIENTS:
⅓ cup paleo mayonnaise
1 ½ Tbsp red-hot original cayenne pepper sauce
½ tsp ground mustard.
½ tsp sea salt.

VEGGIE CRUST INGREDIENTS:
2 cups cauliflower, ground in a processor or grated
2 eggs beaten.
2 ½ tbsp almond flour
1 tbsp cayenne pepper sauce.
¼ tsp sea salt.
¼ tsp pepper

OPTIONAL TOPPINGS:
2 sliced and seeded mini red and orange bell peppers for garnish.
Extra hot sauce, to taste.

Directions
1. Preheat oven to 400 F and grease or oil 5 ramekins (small glass or ceramic bowls), or an 8×8 baking pan.
2. In a large skillet on medium-high combine: coconut oil, chopped celery, minced garlic, and chopped carrots.
3. Sauté vegetables on medium for about five minutes or until veggies soften.
4. Add cooked chopped chicken and 2 tbsp cayenne pepper sauce to skillet and stir and sauté on medium for a for 5 minutes.
5. Turn skillet down to low and cover and simmer for five minutes.
6. Remove from heat and cool a little.
7. In a medium mixing bowl combine all the sauce ingredients and stir together.
8. Mix chicken-veggie mixture with sauce mixture. Thoroughly coat all the chicken and veggies with the sauce.

Divide chicken mixture into five servings and spoon into bottom of ramekins, or spoon all into 8×8 baking dish. Spread and press chicken mixture into bottom of ramekins or baking pan. Set aside.

In a large mixing bowl combine all the crust ingredients and mix together thoroughly. Once completely mixed, divide into five portions and spoon on top of chicken layer in the ramekin, spoon all onto the baking dish. Spread crust mixture evenly over chicken mixture with the back of a spoon and smooth out until covered. Press lightly the mini chopped and seeded peppers into crust, if desired.

Bake for 30 minutes or more, or until crust is lightly browned and center is firm. Serve and enjoy.

by Drew Canole

Turmeric Coconut Milk Bedtime Elixir

January 29th, 2019 by Debbie Martilotta

Ingredients
4 cups coconut milk
2 tsp powdered turmeric or 2 tbsp peeled, fresh turmeric
2 tsp powdered ginger or 2 tbsp peeled, fresh ginger
1/4 tsp ground nutmeg
1 tbsp coconut oil
12 peppercorns, gently crushed
A squirt of liquid stevia

Instructions
1. Combine everything except the coconut oil into a saucepan and bring to a simmer.
2. Let the mixture bubble gently for about 5 minutes, then shut off the heat.
3. After about 5 minutes of cooling, strain the mixture through a few layers of cheesecloth or a very fine strainer if you prefer a smoother texture.
4. Stir in the coconut oil.
Taste and add stevia if desired!

Turmeric-infused coconut milk is delicious and warming. Try this ancient elixir nightly to improve digestion, calm the nervous system and prepare for restful sleep. Best results will be seen over time as the ingredients in the elixir work to repair and replenish your body.

Coconut Milk And Coconut Oil – The fiber and fat content of coconut are what help coax sound sleep by how each support balanced blood sugar.
Turmeric – Known to reduce inflammation, support brain, and joint health; liver protective.
Ginger – Natural anti-inflammatory that can help relieve symptoms of arthritis, bursitis and other musculoskeletal issues; particularly calming for the digestive tract. For sleep, it’s the melatonin present in ginger that seals the deal!
Nutmeg – Acts as a natural relaxant in small doses.
Black Pepper – The piperine in black pepper enhances the absorption of turmeric. It also contains essential nutrients, including manganese, iron and vitamin K and is commonly used to calm digestive issues. So you should always take turmeric and black pepper together.

WHY COMBINE TURMERIC AND BLACK PEPPER?

The daily recommendation of turmeric is around 450 milligrams of curcumin capsules or about 3 grams of fresh turmeric root daily divided into several doses. The problem is that curcumin doesn’t have the best bio-availability level when taken orally. Even if you are taking turmeric religiously, you may not receive all the benefits due to poor absorption – unless it is combined with black pepper.

When combined with black pepper, the effects of curcumin are strengthened. Researchers have found that the bioavailability of curcumin in turmeric is increased by 2000% when consumed with a quarter of a teaspoon of black pepper.

by Sarah Lawrence

Strength Training Tied To Better Heart Health Than Aerobic

January 21st, 2019 by Debbie Martilotta

A survey of 4,000 adults revealed that static activity, such as strength training, had stronger links to reduced risk of cardiovascular diseases than dynamic activity, such as walking and cycling.

The researchers point out, however, that any amount of either kind of exercise brings benefits, and that it is probably better to do both than to increase either.

Recommended amounts and type of exercise
According to the AHA, guidelines recommend that adults in the United States should be physically active for at least 150 minutes each week.

This activity should consist of at least 150 minutes of moderate-intensity or 75 minutes per week of vigorous-intensity aerobic exercise, or a combination. It is better to spread the exercise across the week than complete it all in 1 or 2 days.

The guidelines also advise doing exercise that strengthens the muscles, such as resistance or weight training. People should do this on at least 2 days per week.

Even greater benefits accrue from 300 minutes of exercise per week, says the AHA. They also recommend breaking up prolonged bouts of sitting — even getting up and doing some light activity is better than just sitting, they add.

National Institutes of Health (NIH), advises older adults to do four types of exercise:

  • Endurance, or aerobic, exercises that increase breathing and raise heart rate.
  • Strength, or resistance, exercises that strengthen major muscle groups in the upper and lower body and improve their function.
  • Balance exercises to reduce the risk of falls and the disabilities that they can cause.
  • Flexibility exercises that stretch the body and increase a person’s range of movement.

Aerobic activity includes walking, jogging, cycling, swimming, gardening and all forms of sports, such as golf, tennis, and volleyball.

Push-ups, static rowing, resistance training, dips, arm, and leg raises, and hand grips are all examples of strength-building exercises.

Practicing Tai Chi and yoga can improve balance and flexibility as can simple exercises that involve the use of the body or everyday objects, such as a chair.

Only around 1 in 5 adults and teens in the U.S. meet the recommended 150 minutes per week of “heart-pumping” activity. With this in mind, perhaps the more pressing message  is that clinicians should encourage people to “exercise regardless.”

Dr. Maia P. Smith

Easy Dijon Chicken or Salmon

January 21st, 2019 by Debbie Martilotta

Ingredients:

  • 1 teaspoon extra virgin olive oil for chicken, 1 tablespoon for salmon
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • 2 teaspoons Dijon or spicy brown mustard
  • ½ to 1 teaspoon dried thyme, rosemary, tarragon, or other herbs of your choice
  • 2 pounds bone-in, skin-on, free-range chicken thighs or 1 ½ pounds skin-on, wild-caught salmon fillets

Directions:

Step 1: Preheat the oven to 350°F.

Step 2: Combine the olive oil, salt, pepper, mustard, and herbs in a small bowl.

Step 3: Rub the mustard mixture over the chicken and under the chicken skin or on both sides of the salmon until completely covered. Cook immediately, or for a more flavorful dish, cover and set aside in the refrigerator to marinate for at least 1 hour; salmon should marinate for no longer than 3 hours.

Step 4: Place the chicken or salmon skin-side up in a 9-inch square baking dish or medium baking sheet. Bake the chicken for 45 minutes or the salmon for 15 minutes, or until cooked through. For chicken, if there are juices in the pan, use them to occasionally baste while cooking by spooning the juice in the baking dish over the chicken.

Step 5: If desired, broil for 1 to 2 minutes at the end of the cooking time for crispier skin.

Nutritional analysis per serving (chicken):
Calories 307 • fat 21g • carbohydrate 0g • sugar 0g • protein 29g

Nutritional analysis per serving (salmon):
Calories 272 • fat 14g • carbohydrate 0g • sugar 0g • protein 34g

David Ludwig, Always Delicious

Slow Roasted Salmon Bowls

January 21st, 2019 by Debbie Martilotta

Slow-Roasted Salmon:

  • 1/2 lb. thick wild Salmon Fillet
  • Mixed herbs (like chives, rosemary, and thyme)
  • Lemon zest
  • A drizzle of extra-virgin olive oil
  • Sea salt

Herb Sauce:

  • 1 cup packed basil
  • 1/4 cup packed chives
  • 2 tablespoons lemon juice
  • 1/4 teaspoon sea salt
  • freshly ground black pepper
  • 1/4 cup extra-virgin olive oil

Brussels Sprouts Slaw:

  • Handful Brussels sprouts
  • Lemon juice
  • A drizzle of extra-virgin olive oil
  • Sea salt and freshly ground black pepper, to taste

Extra ingredients:

  • 1 avocado, sliced
  • Two handfuls baby lettuces
  • Optional: tri-color quinoa (skip the potatoes)

For the Salmon:
Step 1: Preheat the oven to 250°F.
Step 2: Place the salmon skin side down on a parchment lined baking sheet.
Step 3: Sprinkle with kosher salt and scatter some fresh herbs over the top – use whatever you have on hand but some favorites are thyme, rosemary, and chives. Add some lemon zest and a drizzle of olive oil.
Step 4: Roast in the oven for 25 to 30 minutes, until you can easily pierce through and flake with a fork.

For the Brussels Sprouts:
Step 1: Toss the shredded sprouts with a few generous squeezes of lemon, a drizzle of olive oil, and salt and pepper to taste. Mix well and set aside.

For the herb sauce:
Step 1: Combine the basil, chives, and lemon juice in a blender.
Step 2: With machine running, slowly blend in olive oil, adding more as needed until sauce blends smooth. Season with salt and pepper to taste.

To assemble:
Step 1: Gently flake salmon and divide into two portions.
Step 2: Assemble two bowls, each with half of the salmon, Brussel sprouts, baby lettuces, and avocado. Optional: You may also add tri-color quinoa.
Step 3: Top each bowl with the herb sauce.

Nutritional analysis per serving (makes 2 servings):
Calories 565, fat 47g, protein 26g, carbohydrate 14g, sodium 649mg

Health Benefits Of Resistance Training

January 16th, 2019 by Debbie Martilotta

Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles.

Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.

A well-rounded fitness program includes strength training to improve joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises.

Physical and mental health benefits that can be achieved through resistance training include:

  • improved muscle strength and tone – to protect your joints from injury
  • maintaining flexibility and balance, which can help you remain independent as you age
  • weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest
  • may help reduce or prevent cognitive decline in older people
  • greater stamina – as you grow stronger, you won’t get tired as easily
  • prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity
  • pain management
  • improved mobility and balance
  • improved posture
  • decreased risk of injury
  • increased bone density and strength and reduced risk of osteoporosis
  • improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood
  • improved sleep and avoidance of insomnia
  • increased self-esteem
  • enhanced performance of everyday tasks

It is important to pay attention to safety and form in order to reduce the risk of injury. As a Certified Personal Trainer, Debbie will help you develop a safe and effective program.

Ground Beef & Broccoli

January 16th, 2019 by Debbie Martilotta

Healthy Ground Beef and Broccoli is a quick and easy skillet recipe that comes together in 15 minutes in just one pan!

Ingredients
• 1 pound lean, grass-fed ground beef
• 1 1/2 cups low-sodium beef broth
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey
• 1 teaspoon rice vinegar or apple cider vinegar
• 1/2 teaspoon garlic powder
• 1/4 teaspoon crushed red pepper flakes
• 2 cloves garlic, minced
• 1 tablespoon fresh minced or grated ginger (OR 1 teaspoon ground ginger)
• 1 (12-ounce) bag frozen broccoli florets
• 2 tablespoons arrowroot (replacement for cornstarch)
• 2 tablespoons cool water
• 1/2 teaspoon toasted sesame oil (optional)
• Riced cauliflower

Instructions
1. Set a large skillet, saute pan, or Dutch oven over medium-high heat. Add the ground beef and cook until no longer pink, breaking apart and stirring as the meat cooks.

2. While the beef is cooking, combine the beef broth, soy sauce, honey, vinegar, garlic powder, and red pepper flakes in a bowl or large measuring cup; set aside.

3. After the beef is cooked, push it to the edges of the pan, dump the garlic and ginger in the center, and stir for a minute or two until fragrant. Drain the grease from the pan. Add the sauce and the broccoli to the pan; stir to combine. Bring to a boil then reduce to a simmer. Cook for several minutes (using the cooking time on the package of frozen broccoli as a guide) and stir occasionally until the broccoli is cooked to your desired tenderness.

4. In a small bowl, use a fork to whisk the arrowroot/cornstarch into the water until dissolved. Slowly pour the arrowroot slurry into the pan while stirring the beef and broccoli. Bring to a boil and cook for a minute or two, stirring occasionally, until the sauce is thickened. Stir in the sesame oil, if using, and serve hot over cauliflower rice.

Yield: 4 to 6 servings

Removing Sugar From Your Diet Can ‘Starve’ Cancer Cells

January 9th, 2019 by Debbie Martilotta

Cancer rates are on the rise, and there are many factors that cause cancer that ranges from our environment to our emotions. But, food is everything, what you eat is what radiates out. There is a way to cut something out of your diet and make your body thrive.

Healthy, non-cancerous cells generate energy for the body to use through the oxidative breakdown of pyruvate, the end product of glycolysis, which leads to oxidized mitochondria. It has been concluded that cancer is really a mitochondrial dysfunction. The normal process of respiration of oxygen in the body is changed to the fermentation of sugar. If you remove the sugar, the body should not develop cancer.

The connection between sugar and cancer development is certainly not new.

Most people can easily remove the obvious culprits that are full of refined sugar – cakes, candies, cookies, etc. The problem is that many foods which are packaged and sold in the US and in other countries are full of refined sugar, but are hidden in the packaging labels. Products like ‘healthy’ yogurt, cereals, whole wheat or whole grain bread, and even ‘low-calorie’ items can be full of sugar.

The easiest way to eliminate unwanted refined sugars is to stop buying ‘convenience’ or pre-packaged foods, and at least temporarily, don’t eat out at restaurants – many dining establishments source their food from big companies that ‘season’ their food with lots of sugar and salt to make it more palatable after being frozen and shipped across the country in trucks.

Even just salad dressings can be loaded with sugar. To deal with cravings for sugary foods, increase your plant-based and healthy animal-based proteins (no red meat) and eat more nutrition-packed foods.

Read more at Get Holistic Health 

Best Diet For Your Brain And Body

January 3rd, 2019 by Debbie Martilotta
  • A diet rich in vegetables, whole grains, and healthy fats is increasingly being recognized as the healthiest for your brain and body.
  • This diet is known by many different names – from “plant-based” to “Mediterranean” – and can come in a range of variations. But at its core, it is focused on veggies, protein, and healthy fats.
  • US News and World Report recently ranked the Mediterranean diet as the best to follow in the year ahead.

In a world dominated by celebrity fad diets, many people don’t believe there’s a single best diet for your health.

But a growing body of research suggests that a meal plan focusing on vegetables, protein, and healthy fats has key benefits for losing weight, keeping your mind sharp, and protecting your heart and brain as you age.

This type of eating regimen is called by many names and comes in different iterations, from “plant-based” to “Mediterranean.” Some people on the diet eat eggs and dairy, meat and fish, or all of the above; others are vegetarian and abstain from meat and animal products altogether.

At its core, however, most of these meal plans are very similar and have two main characteristics: they are rich in vegetables, proteins, and healthy fats and low in heavily processed foods and refined carbohydrates like white bread.

In its annual diet ranking, US News and World Report ranked the Mediterranean diet as the best one to follow in 2019. (The plan was ranked at the top last year, too.)

Evidence supporting that recommendation can be found in the March 2018 issue of the Journal of Gerontology, in which scientists analyzed six recent studies on the Mediterranean diet and found that the eating regimen is closely linked with a variety of beneficial outcomes. Positive impacts include healthy aging, better mobility, a lower risk of chronic diseases like cancer and heart disease, and improved cognitive functioning.

Eating as you live on the coast of Naples or Athens sounds intuitively appealing. Meals could include fresh fish, vegetables drizzled in olive oil, nuts, beans, and whole grains.

Recent research suggests that diets like these, which are also low in processed foods and red meat, are great for your brain and body – both in the near-term and into older age.

To keep your energy levels up and help you feel healthy in the long term, your diet needs to feed more than your stomach. It has to satiate your muscles, which crave protein; your digestive system, which runs best with fiber; and your tissues and bones, which work optimally when they’re getting vitamins from food.

A plant-based diet’s combination of whole grains, fruits, vegetables, proteins, and fats accomplishes that goal. But plant-based diets aren’t just good for the body – they have key benefits for the mind as well.

So if your New Year’s resolution is to eat healthier or lose weight, the Mediterranean plan is worth a try. It may not even feel like you’re dieting at all.

Read complete Business Insider article here

Happy New Year

December 26th, 2018 by Debbie Martilotta

For most, the New Year is for resolutions and new goals. Sometimes, for repeating goals that were set last New Years’ Eve.

But for me, it is another holiday, wonderful on its own, but another day of living the lifestyle I chose several years ago. I eat a strict diet of food my body needs to function at its best daily. I exercise twice a week for 30-minutes and focus on balance in my work and personal life, as best I can.

I gave myself this gift.

I too had my New Years’ resolutions over the years. I found that until I made my lifestyle fit my goals, I was destined to keep chasing those resolutions. So, as Christmas has just ended, you might wonder what my “lifestyle” looked like?

I worked out twice a week for 30-minutes each.
I kept to my diet of lean meat and fish and plants.
I avoided changing my lifestyle to “go with the flow”.
I drank water, not wine.
I ate from the veggie tray, not the dessert tray.
I declined invitations that overscheduled me.

My clients have varying goals. Some really want to be focused on building a strong, lean, body, and many want to be stronger and leaner. For all my clients, I am privileged to be their personal trainer. I will support their diet and fitness goals and champion their successes. But for all of my current and future clients, know that I also wish for you to find your own “lifestyle” that you can live each and every day, regardless of the holiday or the company you are in.

Stay true to your goals, hold tight to the vision you have for the best version of yourself, and let me support your daily resolutions in 2021!

Debbie Martilotta
Owner and Certified Personal Trainer