Achievers Wellness

An Ideal Protein Partner

Welcoming New Achievers Wellness Coach, Janet White

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We would like to introduce you to our new coach at Achievers Wellness, Janet White!

Janet is a lightning-fast learner, an avid wellness cheerleader, and a great singer. Last year, she won an award for being a fantastic encourager, so it was obvious she would excel in this arena. We are so happy to have Janet and encourage you to reach out and say hello.

Recipe: Beef & Broccoli Stir-Fry

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Simple-Beef-Stir-Fry-2-GrokGrubThis recipe is one you can prep ahead and store in advance, then stir-fry the whole meal just before eating!!  TIPS:  Marinate the meat, make the sauce, and cut up the raw veggies.  Store them in covered containers or baggies in the fridge.

Side dishes to compliment:  Cauli-rice (oven roasted).

 

INGREDIENTS:
MEAT MARINADE:
  • 1 pound flank steak
  • 2 teaspoons soy sauce/tamari (low-sodium)
  • 2 teaspoons rice vinegar
  • 2 cloves garlic, minced (about 2 teaspoons)
STIR-FRY:
  • 2 cloves garlic, minced (about 2 teaspoons)
  • 1 teaspoon crushed red pepper flakes
  • 1 teaspoon Chinese five-spice powder
  • 1 teaspoon rice vinegar
  • 1 splenda/stevia packet
  • 1/3 cup soy sauce/tamari (low-sodium)
  • 1 tablespoon grapeseed extract oil
  • 1 pound broccoli, cut into 1-inch florets
  • 2 large red bell peppers, thinly sliced
  • 1-2 tablespoons grapeseed extract oil
  • 7 green onion, thinly sliced
  • 6 scallions thinly sliced into 1″ pieces
  • garnish: toasted sesame seeds
DIRECTIONS:

Place flank steak in freezer for 10-15 minutes. Slice very thinly, across the grain. Toss with marinade ingredients. Cover and refrigerate 10 minutes or up to 1 hour.

In a small bowl, mix the garlic, red pepper flakes, Chinese five-spice powder, rice vinegar, splenda/stevia, soy sauce, and oil; set aside.

Put water in a large, non-stick skillet, and bring to a boil. Add the broccoli and red pepper;  steam until just tender, about 3-4 minutes. Remove from the pan and rinse under cold water to stop cooking. Set aside.

Reheat the pan and add oil, allowing to melt, about 2 minutes. Brown the meat in batches, transferring to a plate as it’s done to save the juices. In the same pan, stir fry the onion until it’s just limp – not tender, about 2-4 minutes. Add the broccoli, bell pepper, and scallions, stir-frying until heated through. Add the reserved beef and sauce, tossing with two wooden spoons until sizzling hot. Remove from heat and sprinkle with sesame seeds. Dig in with chopsticks and feel the love.

Recipe: Mahi-Mahi

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Mahi-Mahi_Achiever-WellnessFor years and years, we have been hearing of the health benefits of fish.  So which varieties of fish are the best for our bodies?  Which fish is the best bang for our buck?  Which one packs the  most nutritional punch without sacrificing taste?

“Enter Mahi Mahi, or Dolphin fish or Dorado as it is often called. Although often thought of as native to Hawaii, this fish likes its vacation spots, cropping up in warm water locales such as Florida and areas off the Pacific coast. When in the water, Mahi Mahi can be easily recognized by its blunt head and vibrant blue-green and yellow scales. Once out of the water, a quality Mahi Mahi steak or fillet can be identified by its relative odorlessness as well as by the texture of its flesh, which should give slightly when you press it with a finger, and should be moist to the touch.

This fish is readily available, fresh or frozen.  It is super easy to prepare – brushing with oil seasoned and baked with the freshest of veggies.  Grilling this fish is another route to take.  You can easily baste with oil and lemon or marinate with your favorite blend of spices.

“Mahi Mahi is an extremely good source of protein and contains healthy omega-3 fatty acids. In addition, Mahi Mahi is an excellent source of selenium, an antioxidant thought to have cancer protecting qualities, and vitamins B3 and B6. However, since Mahi Mahi can contain moderate levels of mercury (similar to that of tuna), it should be limited during pregnancy to about one serving per week.

Our verdict? Mahi Mahi is a versatile and healthy entrée option to add to your dinner repertoire!”

Read more: http://www.marksdailyapple.com/mahi-mahi/#ixzz3yaMNWgHB

Check out Chef Verati’s spin on Mahi-Mahi with some vanilla bean and awesome sauteed veggies on our Facebook page.

https://www.facebook.com/AchieversWellness/posts/1110282469004144

 

Recipe: Prime Rib Portabella

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By Lisafern (Own work) [CC0], via Wikimedia Commons

By Lisafern (Own work) [CC0], via Wikimedia Commons

As a mushroom lover, a hearty portabella can often times be a good replacement for animal protein.  If you are not a meat lover, this recipe is a great one to have on hand for those dinner parties with friends.  If your friends are more on the omnivore side, they too can enjoy this amazing side dish to accompany a beautiful piece of red meat (or any animal protein of choice).  The options are endless with this recipe.  It is soooo simple, that one could even whip it up for a quick lunch option.

Prime Rib Portabella with Pan- Fried Brussels

Serves 3-6

Ingredients:

  • 6 portabella mushroom caps
  • 2 tablespoons Worcestershire
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 tablespoons olive oil
  • 4 cups Brussels sprouts, shaved
  • 1/4 teaspoon salt

 Directions:

  1. Clean the portabellas and remove the stems. Place in a large shallow bowl. In a small cup, mix together the Worcestershire, 2T olive oil, garlic salt, onion powder, salt, and black pepper. Drizzle over the mushroom caps, turning so that it covers both sides.
  2. Heat two tablespoons of the olive oil on a large sauté pan over medium-high heat. Add in the mushrooms, cap side down. Cook for 4-5 minutes, until the gills start to sweat and the cap starts to brown just slightly. Flip to the gill side and continue to cook until mushrooms are cooked through. Remove from pan and set aside.
  3. Add remaining 2T oil to the pan. Once the oil is heated, add in the brussels sprouts and sprinkle lightly with salt and sauté in the mushroom juice and oil until cooked, 3-5 minutes. Pour the sprouts over the mushroom caps.  Serve immediately.

 

 

Recipe: Big Mac in a Bowl

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Convenience foods are all around us.  We can be tempted by a drive thru almost every block we drive down.  Because we have taken the initiative to change our bad habits, we know giving in to temptations are not worth it.

INGREDIENTS:
  • 8 oz lean ground beef
  • Salt and Pepper to taste
  • 1 tsp dehydrated onion or green, yellow, red raw onion
  • 2 oz dill pickle, chopped
  • 1/4 cup of shredded lettuce (review the post about nutritional value of romaine and other leafy lettuces)
  • 2 tsp walden farms thousand island dressing
DIRECTIONS:
  1.  Brown the ground beef, drain of any residual fat
  2. Season with salt and pepper
  3. Meanwhile, mince onions.
  4. Serve the meat in a large salad bowl and add the pickles, lettuce, and onions
  5. Toss, top, with the 2 teaspoons of Walden Farms Thousand Island Dressing
  6. Enjoy!

Fighting the Cravings

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Many of us are at a point in our journey to where we just want something else to eat.  We are thinking about the ways in which we used to eat causing us to develop cravings for those foods that can make us FAT.  Convenience foods are all around us.  We can be tempted by a drive thru almost every block we drive down.  Because we have taken the initiative to change our bad habits, we know giving in to temptations are not worth it.

To lose weight – we must eliminate the foods that elevate insulin – the sweet and starchy ones!!   So many people struggle with eliminating starches and sugars from their diet due to intense cravings.  Instead of giving into those horrible cravings that set us back and only hinder our willpower and weight loss, we can look for alternatives to our previous “so-called” favorite foods.

SAY IT WITH ME – “I NOW CONTROL THE FOOD I EAT; IT NO LONGER CONTROLS ME”.

Let me reassure your that changing your diet is WORTH the EFFORT!!  You will feel better, your cravings will eventually become a thing of the past, your mood will be better, and blood sugar spikes will diminish.

You will feel happier, healthier, absorb nutrients better, and prevent future illness and health related diseases.

 

 

Wild Salmon Marinated in Italian Vinaigrette Recipe

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Wild Salmon Marinated in Italian Vinaigrette Recipe

The health benefits of fish has been known for quiet some time. Combine that with the amazing Ideal Protein dressing and you have a wonderful meal for two.

Serves 2 people

Ingredients:

16 oz wild salmon (2 pieces with skin)
1 tbsp. ginger puree
3 tbsp. Ideal Protein Italian Dressing
1 cup cherry tomatoes, cut in half or whole
1 cup mushrooms, diced
2 cups asparagus, blanched
Sea salt & pepper to taste

Directions:

  1. In a plastic bag, shake ginger puree, dressing and salmon filets; place in the fridge and let marinate overnight.
  2. In a hot non-stick pan, add marinated salmon filets (skin side down); let cook for approximately five minutes.
  3. Now, add tomatoes and mushrooms to the pan; cover and remove from heat.
  4. Lastly, when the salmon is almost fully cooked, add asparagus; cover again and let heat.
  5. Ready to serve!

Recipe: Roasted Veggies and Maple Dressing

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Roasted Bell Peppers, Broccoli and Squash - small

There are many ways to prepare your veggies. With this recipe you can enjoy the flavor of the roasting with the sweetness of the maple dressing.

Roasted Vegetables

Ingredients:
1 medium zucchini, sliced
1 medium red pepper, diced
1 pound fresh asparagus, cut into pieces
1 red onion, sliced
Fresh mushrooms
3 Tablespoons olive oil
Salt and pepper, Mrs. Dash, or other seasonings

Directions: 2 cup servings: 170 calories, 5 grams protein, 15 grams carbohydrates

  1. Heat oven to 450 degrees.
  2. Place all ingredients in a bowl with a lid; toss to coat.
  3. Place vegetables in a large roasting pan in a single layer.
  4. Bake for 30 minutes, stirring occasionally until veggies are lightly browned and tender.

 

Maple Dressing (Phases 1-4)

Ingredients:

1/2 cup soy sauce
1/2 cup cider vinegar
1/2 cup Ideal Protein maple syrup
2 Tablespoons Splenda or Stevia
2 Tablespoons Dijon mustard
1 small clove garlic
1/2 teaspoon ginger, finely chopped
salt and fresh ground pepper, to taste
1/2 cup canola or olive oil

Directions:

  1. In a blender, mix all ingredients together.
  2. Slowly drizzle in the oil, blending constantly, until thickened.
  3. Adjust the seasonings to taste.
  4. Serve maple vinaigrette at room temperature.

Gravy Recipe – Ideal Protein Phase I

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gravy

Did you know you can utilize your Ideal Protein Chicken or Leek Soup as a satisfying gravy this holiday?

Directions:

  1. Pour 6.5 oz. (200 ml) of hot (not boiling) water into a bowl.
  2. Add one packet of Ideal Protein Chicken Soup or Leek Soup and mix with a mixer or hand mixer.
  3. Serve over vegetables and/or meat.
  4. Add more or less water depending on how thick you prefer the sauce.
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