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Dave
So Long Boring Tuna Sandwich and Hello Spicy Tuna Wrap
Goodbye, boring old tuna sandwich. Hello, gorgeous Spicy Tuna Wrap!
Honestly, who needs bread when you can wrap spicy tuna goodness in blanched collard greens? Not me. These wraps are light and tight, and will help make you light and tight too!
The technique of wrapping delicious sandwich fillings in collards is a wonderful way to lighten up your lunch. Collard leaves are super sturdy, last for a week in the fridge, are filled with fiber, and are super low in carbs and calories. The rich green color is nice too.
Make a big batch of these on the weekend to create wraps for lunch all week long. Simply bring a big pot of salted water to boil, blanch the leaves for 2 minutes, then plunge into some ice water before drying off. Easy!
Courtesy of RealHealthyRecipes.com
Servings: 2
Here’s what you need
- 2 collard green leaves
- 1 (5oz) can albacore tuna, packed in water
- 2 Tablespoons coconut cream
- 1 teaspoon coconut aminos
- 2 teaspoons Sriracha
- ⅓ cup thinly sliced carrots
- ½ an avocado, sliced
- ½ a cucumber, peeled, seeded and cut into matchsticks
Instructions
- Bring a medium sized pot of salted water to a boil. Get a bowl of ice water ready. Add the collard green leaves to the pot of boiling salt water for 2 minutes. Remove the leaves from the boiling water and plunge into the ice water for 20 seconds. Place the leaves on a paper towel to dry.
- In a bowl flake the tuna and mix in the coconut cream, coconut aminos, and Sriracha. Mix until well combined.
- Place the two collard green leaves overlapping on a cutting board, in opposite directions so that the wide, flat ends overlap in the middle. Line the tuna, carrots, avocado slices and cucumber matchsticks down the middle, leaving open space around the edges of the leaves.
- Wrap like a burrito, cut down the middle on a diagonal, and serve immediately. Enjoy!
Nutritional Analysis
317 calories, 13g fat, 17g carbohydrate, 7g sugar, 193mg sodium, 4g fiber, and 7g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
Slow Cooker Moroccan Chicken
Moroccan cuisine contains an exquisite combination of savory and sweet spices to create unique flavors. The result is often quite memorable, as in the case of this Slow Cooker Moroccan Chicken. You’ll notice cinnamon in the ingredient list, not a typical spice to be included in a chicken dish, however the combination works beautifully.
Vibrant fresh veggies like butternut squash, tomatoes and onions create a nutritious base on which to serve this tender, spiced chicken. Meals like this are the building blocks for creating a lean, fit body.
Courtesy of RealHealthyRecipes.com
Servings: 8
Here’s what you need
For the Slaw
- 1 small head green cabbage, thinly sliced
- ½ small head purple cabbage, thinly sliced
- 1 cup of cilantro, chopped
For the Citrus Dressing
- 1 butternut squash, peeled, seeded and cubed
- 2 medium tomatoes, seeded and cubed
- 1 yellow onion, chopped
- 2 teaspoons garlic, minced
- 1 cup chicken broth
- 2 teaspoons ground coriander
- 2 teaspoons ground cumin
- ½ teaspoon ground cinnamon
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
- 3 lbs bone-in, skinless chicken thighs
- ½ cup pimento stuffed green olives, chopped
- 1 Tablespoon fresh chives, minced
Instructions
- In a slow cooker, combine the squash, tomatoes, onion, garlic, and broth. Season generously with salt and pepper.
- In a small bowl, combine the coriander, cumin, cinnamon, salt, and ground black pepper. Rub spice mixture all over chicken thighs; place chicken on top of vegetable mixture in the slow cooker. Cover and cook on high for 4 hours.
- Once cooked, remove the bones and shred the meat. Transfer the veggies with a slotted spoon to a serving platter and top with the shredded meat, chopped olives and minced chives. Enjoy!
Nutritional Analysis
268 calories, 10g fat, 9g carbohydrate, 3g sugar, 560mg sodium, 2g fiber, and 35g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
If you would also like to get more of these types of recipes you can join my weekly “Foodie Fitness” newsletter by siging up here.
Talk Soon,
Dave McGarry
Slow Cooker Spiced Chicken and Sweet Potato
One of the best secrets to consistently eating for fat loss is to utilize a slow cooker to create wholesome, homemade meals. Slow cooker meals are incredibly simple to make, since all you do is get everything into the pot in the morning. When you get home it smells delicious and dinner is hot and ready to be eaten!
Chicken and sweet potato make a winning combination in this almost-too-tasty slow cooker meal. By utilizing bold seasoning and fresh salsa, flavor is infused into every tender morsel. Meals like this one are the building blocks of a solid, long-term nutrition plan. Lucky for us it tastes amazing!
Courtesy of RealHealthyRecipes.com
Servings: 8
Here’s what you need
- Olive oil spray
- 3 lbs skinless, bone-in chicken thighs
- 2 teaspoons ground cumin, divided
- salt and pepper
- 1 teaspoon smoked paprika
- ½ teaspoon ground allspice
- 1 cup chicken broth
- 1 cup salsa, divided
- 2 teaspoons minced garlic
- 1 large sweet potato, peeled, halved lengthwise and sliced into 1 inch pieces
- 2 red bell peppers, seeded and cut into 1 inch by ½ inch strips
- 1 Tablespoon fresh cilantro, minced for garnish
Instructions
- Rinse the chicken thighs and pat dry. Sprinkle with ½ teaspoon ground cumin, ¼ teaspoon salt, and ¼ teaspoon ground black pepper.
- Place a large skillet over medium-high heat. Lightly spray with olive oil. Add the chicken thighs and cook until well browned on all sides, about 10 minutes. Transfer the chicken to plate. Remove the skillet from heat.
- In same skillet, combine the smoked paprika, allspice, chicken broth, ½ cup of the salsa, garlic, and remaining 1½ teaspoons cumin.
- In a slow cooker, combine the sweet potatoes and red pepper strips. Generously season with salt and pepper. Place the chicken thighs on top of the sweet potato mixture and pour the broth mixture over the chicken. Cover and cook on high for 4 hours.
- Transfer the cooked chicken pieces from the slow cooker to a large plate. Remove the bones and shred the meat. Use a slotted spoon to transfer the sweet potato and red pepper mixture from the slow cooker and onto a serving platter. Top with the shredded meat and the remaining salsa. Garnish with cilantro. Enjoy!
Nutritional Analysis
285 calories, 6g fat, 15g carbohydrate, 3g sugar, 357mg sodium, 3g fiber, and 40g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
P.S. If you would like to get my weekly “Foodie Fitness Recipe” you can by adding your email here
In Health,
Coach Dave
How to Choose Healthier Food Options When Eating Out
Are you someone who likes to eat out at restaurants, but also wants to make sure you are choosing healthier options? If so, read on!
Let’s face it. The life of a Frisco family is getting busier and busier. I mean who has time to pick up the kids from school, get homework done, drop off one kid at practice, pick up at another kid from their event and cook dinner all before starting bed time routine. Something has to give.
For many that “something” is actually cooking dinner at home! I mean I drive by the Chic-Fila at 6 pm on any given night ( of course not Sundays as they are closed :)) and the I am amazed at how long the drive thru line is. I get it, but if you are someone who is trying to be health conscious and not blow all the hard work to be fit, then what should you do.
Put Things Into Perspective
First of all, let’s just put things into perspective. If you go out to a restaurant and eat out 2-3x a month and indulge in some good food then you really have nothing to worry about.
But if you are like some of my clients who eat out 2-3 times a week or some who may eat out 2-3x a day, either out of necessity or choice it becomes a whole different ball game. Oh, and for my work travelers or that is a whole different ball game.
Because this has become more of the norm with everyone and since I am usually giving out the same advice to a client, so I decided I would put together a ” Restaurant Cheat Sheet” to help you come up with healthier options when eating out.
The Restuarant Cheat Sheet
What exactly is the Restaurant Cheat Sheet?
To be honest it is way more than just a “cheat sheet.” This is a extensive 53 page nutrional guide that will help you choose healthier options while eating out, so that you don’t blow all the hard work you have been putting in to get fit!
Here is what it entails:
- 6 coffee shops
- 10 fast food restaurants
- 20 sit down and casual dining restaurants
- and at least 10 client recommended favorite restaurants to Frisco, TX
Here is an example of a coffee shop:
The cheat sheet was created to educate you and info you while at the same time giving you a choice to choose something better. I don’t believe in going through life not enjoying it and sometimes it is ok to just splurged, but if you want to have a healthier option to choose from then you need this guide.
You can get your FREE copy by downloading it! Also, be sure to let me know how it helps you!
What to Do When Diet and Exercise Doesn’t Work
I was flipping through my Direct TV channels the other day and I saw a show that was offering a weight loss solution for frustrated people who, “fail to see results from diet and exercise.”
I always stop and watch these infomercials as I am always amazed by what is the latest fitness solution someone is trying to sell. It actually drives me crazy but it is the world we live in.
But let’s take a minute and ask the question, ” What to do when diet and exercise fail?
This, of course, is a trick question and you may not like my answer but diet and exercise don’t fail.
The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show.
I know that could be a harsh statement but sometimes you need to hear the honest truth!
I’ve worked with more clients than I can count transform their bodies through the power of diet and exercise. Without surgery. Without gadgets. Without pills.
Let’s reframe the question and ask, when you’re not making progress towards your weight loss goal, not why diet and exercise has failed, but rather why have you not stuck with it?
Don’t worry, I have been exactly where you are and been frustrated at times with my weight loss goals. It is my goal for you to finally break through and finally stick to a plan and get the results you are looking for and here is how we are going to do it!
How to stick with a diet and exercise plan…
I will not downplay the hard work that goes into sticking with a diet and exercise plan, day-after-day, week-after-week, in order to achieve a stunning body transformation.
It takes dedication, focus, energy, determination and a stubborn refusal to quit.
Make no mistake about it: losing fat is hard work!
Which is precisely why so many give up before experiencing the body that they really want to have.
So, you wonder, why are some people able to stick with the process long enough to transform their bodies while others jump ship after a few weeks?
Here are the four steps to sticking with diet and exercise for the long haul…
1. Mentally and emotionally lock on to the idea of the new, sexier, you.
You can’t causally date the idea of transforming your body. This isn’t a noncommittal, no-strings-attached relationship – you’ve got to go all in, both mentally and emotionally.
Attach yourself to the idea of a brand new you; focus on how you will feel, what you will wear and how life will improve once you achieve your fat loss goal. The stronger your feelings and mental image become, the more likely you are to succeed.
2. Keep the game plan as simple as possible.
There is no need for fancy diet plans or complicated exercise movements when it comes to dropping pant sizes. Keep your game plan as simple and boring as possible, even eating the same meals everyday and exercising at the same time for the same length (with varying intensity), until your big fat loss goal has been met.
Until your big fat loss leap has been made just stick with an uncomplicated game plan that works.
3. Plan for the resistance.
It’s naïve to think that your body transformation journey will be all smooth sailing. Realistically you will run into resistance time and time again.
This resistance will come in the form of tempting cheat meals, tired muscles, lazy friends and waning motivation. But, most powerfully, the resistance will come from inside of you. It’s natural to resist change, and transforming the shape of your body is big change. Plan for the waves of resistance. See it coming before it crashes over you, and you’ll be able to stand strong long enough for it to recede without hampering your progress.
4. Build in accountability.
This is the most important step by far. It is essential to build accountability into your fail-proof fat loss plan. A friend, a coach, or a mentor who has a vested interest in seeing you succeed will save you from throwing in the towel when things get tough.
The role that I fill for my clients is the accountability to keep them on their path to health and fitness with my support, instruction and encouragement. I celebrate every inch lost and every ounce of new confidence gained.
If you need an accountability partner or coach then join my group on Facebook “All About Health and Fitness.”
In health,
Coach Dave
P.S. If you liked this post and feel it would help some one please share it to your social media. Also, you can get more of my best tips and recipes by signing up below. I promise you it is only my best stuff!
Super Food Spinach Salad Recipe
Super Food Spinach Salad
This salad is truly super – boasting all the nutrient powers of spinach, avocado and 3 types of seeds. It’s amazing how wonderfully flavorful these real food ingredients are.
To make this a complete meal, add a serving of lean protein such as chicken breast, white fish, lean beef or tuna. Enjoy!
Courtesy of RealHealthyRecipes.com
Servings: 2
Here’s what you need
1 cup baby spinach
5 Cherry Tomatoes
½ avocado
¼ cup cucumber, diced
½ red bell pepper, diced
½ cup bean sprouts
1 tablespoon pumpkin seeds
1 tablespoon sunflower seeds
1 tablespoon Chia Seeds
Instructions
Divide the ingredients between 4 salad bowls. Serve with your choice of dressing, or combine a Tablespoon of olive oil with a dash of balsamic vinegar and a crack of sea salt. Enjoy!
Nutritional Analysis
256 calories, 19g fat, 11g carbohydrate, 3g sugar, 239mg sodium, 7g fiber, and 7g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!
Talk Soon,
Coach Dave
How to Train For Your First 5K in Frisco
How to Train For Your First 5K in Frisco
Have you always wanted to run a 5k but you weren’t sure how to get started?
I know a lot of people who would love to run a 5k but because they have never run one before and don’t know where to start they never end up running one at all. Well, you are no longer going to be able to use that as an excuse to run your first 5k because I sat down with Lara Price, Senior Regional Trainer with Orangetheory Fitness to discuss how to get started.
Here is what you are going to learn in this video:
-How to get started if you are a first time race runner
-How to get fitted for the proper shoes and where to go to get that done
-What is a good time frame to start training for a 5K
-How to find an running group or accountability partner
-What type of running programs to use to build mileage
Those are just some of the areas we cover and hopefully after you watch this video on “How to Train for Your First 5K” you will feel empowered and educated enough to get out there and run one. Just remember to work at your pace and make this a fun and rewarding accomplishment.
Also, in the video we mention a website that you can find out the upcoming races that are taking place around the metroplex. Look through them as you may find one that might be related to a cause you support or a theme you might find fun. Here is the website www.dfwraces.com.
If you are planning to run an upcoming race and need some help please feel free to reach out to me or comment below on your question.
In health,
Coach Dave
If you would like to continue getting great fitness tips, recipes, and programing advice you can sign up below!
How to Get Fit in Frisco Even if You are Just Getting Started
Are you new to fitness? If so, you are in the right place as this post and the video that accompanies it is all about, “How to Get Fit in Frisco Even if You are Just Getting Started!” You are going to learn the 3 proven ways to finally get started and actually stick with an exercise routine so it becomes habit.
Now, before I get started I have a confession to make. Boy, I feel like I am heading into the confessional booth spilling my sins out to the Priest. No, seriously, when I was a “young” trainer I didn’t really get why people didn’t like to exercise. I didn’t understand what they were scared of. I mean for me I grew up playing sports and although I didn’t like to practice, I mean really does anyone like to practice, I loved the “high” feeling I got from a great workout! It wasn’t until I had started to work with clients who had never exercised before in their life that I finally started to understand a little into their mindset of not liking to workout. It was through my now mature years as a coach that I came up with the 3 strategies to finally get a client to “buy in” and make exercising a part of their life.
You will learn these three ways that will help you get started the right way, and I promise even if you do just one, especially the first one I talk about in the video you will be destined for success!
So, I encourage you to take the next 10-15 minutes to watch the video and learn how to finally get past the anxiety and fear of starting out on a fitness journey.
And when you are finished watching the video leave me a comment on your thoughts. Also, if you need a virtual accountability partner come join our Free Facebook Group at www.allabouthealthandfitness.com
In health,
Coach Dave
I am Eating Well and Working Out but I am not Seeing Results
As of this writing, January 2017, we have now entered into the second month of the year. Unfortunately, the sad part is a large number of people who started off with great intentions the first of the year have now fell off the wagon and are no longer working towards their New Years goals. And just maybe if you are reading this you might be on the verge of giving up as well. Just the other day I had a client come to me and say this, ” I am eating well and working out but I am not seeing results.” Is that you as well? If so, I have the possible reason and solution to your problem. I shot this quick video explaining to you why and how to change it!
How to Reverse Those Holiday Pounds
Do you want to reverse those holiday pounds?
If so, answer this question, what does Christmas parties and holiday get together all have in common?
Good food and yummy drinks! Oh, and yes they are all high-calorie food and drinks! So, it’s no wonder most people gain weight during Christmas and the holidays.If you are like me everywhere you turn, you’re surrounded by sweet temptations—holiday cookies, gingerbread houses, pumpkin pies, and more. Even foods you think are healthy like sweet potatoes and green beans are magically transformed into high-calorie dishes that will make you want to do nothing but fall asleep. And don’t forget the drinks. My wife and I love to have Eggnog, which is high in calories.
Don’t worry though if you want to side step those holiday pounds I have you covered with this 3 step plan.
1.) Stay Focused
Yes, the holidays bring yummy foods and drinks, but friend gatherings and family traditions aren’t about food. Before a party, remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.
Second, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill. If you have reached your goals for the year set new ones now.
The holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. Learn to address the root of your problems with solutions other than food or drink.
2.) Strategize
Is your holiday social calendar filled with night after night of parties and events? It’s time to come up with a plan. If you want to keep your diet on track, you’ll need to pace yourself. Don’t come to a party hungry but eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat. When it’s time for extreme measures, wear tight-fitting clothes around your waist so there’s not much room for expansion.
Before and after a meal, chew gum so you won’t be tempted to overindulge in appetizers and desserts. During a party, don’t stand right next to the food table, but keep a safe distance. And before you get a plate of food, choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!
Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.
3.) Wise Choices
Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.
The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.
Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.
Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!
Don’t forget that exercise is also a huge part of the equation when it comes to achieving weight loss.
If you are not sure what type of training program that will work best for you I have you covered there as well. I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes and that is why I started my ultimate transformation program.
If you would like to learn more about it and finish 2016 off right and get a head start on your 2017 New Year’s goals fill out the short form below and I will help you!
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In health,
Coach Dave