Month: March 2019

SALMON BURGERS

Salmon Burgers with a “clean” twist. By Chris Hamann. Serving Size: 1 Burger 4 cans (6 ounce) Boneless Skinless Salmon. (I sometimes substitute 6oz of smoked salmon for one can. Gives it a great smoky taste.) 2 eggs 3/4 cup riced vegetable of your choice. (Broccoli, cauliflower, zucchini) 1/2 tsp garlic or one clove 2 tsp…
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EGG MUFFINS

Egg Muffins. By Esther Hartsky. 12 Eggs (or one egg per muffin cup) Favorite Vegetables Bacon (optional) Dash of Red Hot or Favorite Sauce Saute veggies and/or any meat you want w/ favorite dry seasoning Spray muffin pan with olive oil In large mixing bowl, mix eggs well Fill each muffin cup 3/4 full of…
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PROTEIN BREAKFAST BARS

Protein Breakfast Bars. By Chris Hamann Makes 4 servings.  8 Egg Whites 1 Cup Steel Cut Oats 1 Cup Blueberries  1 TSP Baking Soda 2 TSP Vanilla Cinnamon to Taste Mix all together Line an 8×8 baking pan with parchment paper Pour liquid mixture into pan Bake at 350 for 35-40 minutes Refrigerate any un-eaten…
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HEALTHY MEATBALLS

Healthy Meatballs. By Chris Hamann. 1 Pound ground beef, turkey, chicken etc. Your choice. 1/2 Cup riced vegetables (broccoli, cauliflower, etc) 1 Egg 2 Large garlic cloves – grated 2 Tsp onion flakes 1 Tsp oregano  Salt and pepper to taste Preheat oven to 375 degrees.  Combine all ingredients in large bowl. Mix well. Using…
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Chicken Tomato Zucchini Skillet

Chicken, Tomato, Zucchini Skillet. By Chris Hamann 4 Chicken Breasts  Tsp Italian Seasoning Salt & Pepper to Taste Cut Chicken into strips. Sprinkle with Italian Seasoning, Salt & Pepper.Pre-heat a large non-stick skillet. Add a TBSP of Olive oil. Cook chicken 4-5 minutes then flip and cook another 4-5 minutes. Transfer Chicken to a dish.…
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21 Days to Healthier Habits

I often have personal training clients tell me they just haven’t been able to stick with an exercise program.  However, I often find they only gave it a week or two.  Yet, researchers tell us it takes at least 21 days (or approximately 3 weeks) for an activity to become habit.  This is not necessarily…
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