weight loss recipes

Weight Loss Recipe: Blackened Mahi with a Southwestern Kale Salad

As a personal trainer, I will always push you to eat healthy meals. I want you to enjoy what you are eating, too. A weight loss misconception is that every meal must be salad. You might be surprised when you learn that many easy, healthy recipes actually can be more interesting and taste great.

On Sunday, Sammy found these two great recipes and made our lunch a midday treat. It achieved my personal training nutrition focus (veggies, fish, and beans) and tasted great! Give it a try!

Southwestern Kale Salad

3 tablespoons fresh lime juice
4 tablespoons extra virgin olive oil canola oil
1 tablespoon honey
1 teaspoon ancho chili powder
1/2 teaspoon ground cumin
1 garlic clove, minced
1 jalapeño, seeded and finely diced
3 ears of corn, kernels removed from cob
1 green bell pepper, small dice
1/4 cup red onion, small dice
Kosher salt
Freshly ground pepper
2 bunches of kale, rinsed and dried, ribs and stems removed, leaves thinly sliced crosswise
One 15-ounce can of black beans, rinsed and drained

1. Whisk together the lime juice, three tablespoons canola oil, honey, chili powder, cumin, garlic and jalapeño. Season with salt and pepper and set aside.

2. In a large sauté pan, heat one tablespoon of the oil over moderate heat. Add the corn, red bell pepper and onion and sauté for two minutes. Season with salt and pepper, remove from the heat, and set aside.

3. In a large bowl, toss the kale with the vinaigrette, cooked vegetables and black beans and serve.

****Courtesy of FoodandWine.com

Blackened Cajun Mahi

Spice Rub

1 teaspoon dried parsley
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon smoked paprika
½ teaspoon cayenne pepper
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper

Mahi Mahi

(2) 6-oz wild caught Mahi Mahi** filets, thawed and patted dry 1 tablespoon coconut oil

1. Make the spice rub by combining all the dried spices on a plate and stirring with a fork to combine.

2. Heat a medium size skillet over medium high heat. While it is heating up, dredge the fish filets in the spice rub and coat evenly. When the pan is warm, add the coconut oil, and cook the spice rubbed fish until cooked thru. Cooking time will depending on the thickness of your fish. Typically about 3 to 4 minutes per side. Serve warm.

****Courtesy of TasteLovely.com

Article Credit:
Weight Loss Recipe: Blackened Mahi with a Southwestern Kale Salad
A delicious weight loss recipe for my personal training clients in Chicago.

Weight Loss Dinner: Chicken Shawarma with Spinach and Veggie Slaw

After two and a half years of dating, I finally realized that I'm the sous chef in the kitchen. Here is last night's tasty Mediterranean-influenced weight loss dinner from Chef Sammy-my personal trainer in the kitchen! Remember to add your baby spinach and favorite hummus to the plate.

Ingredients for Chicken:

1 lb boneless skinless chicken breasts (2 large breasts)
1 lb boneless skinless chicken thighs (4 large thighs)
6 tbsp extra virgin olive oil, divided
2 tsp cumin
2 tsp paprika
1 tsp allspice
3/4 tsp turmeric
1/4 tsp garlic powder
1/4 tsp cinnamon
Pinch of cayenne
Salt and black pepper
Nonstick cooking oil spray

Directions for Chicken:

-Slice the chicken breasts into 5-6 pieces each and the thighs into 3-4 pieces each. Place them in a marinating dish or large plastic zipper bag.

-In a small bowl, whisk together 1/4 cup olive oil, the spices, 3/4 tsp salt and 1/4 tsp black pepper (if you're salt sensitive, use 1/2 tsp of salt).

-Pour the spice marinade over the chicken pieces. Stir with a spoon till all the chicken pieces are evenly coated in the marinade. Cover the marinating dish with plastic wrap, or close the zipper bag.

-Place chicken in the refrigerator and let it marinate at least 1 hour, up to overnight.

-Preheat oven to 400 degrees F. Line a baking sheet with foil. Spray the foil with nonstick cooking oil. Place the chicken pieces on the sheet, evenly spaced.

-Place the chicken in the oven. Let it roast for about 15 minutes till cooked through, turning the chicken pieces once with tongs halfway through cooking.

-Take chicken out of the oven and let it cool slightly. Use a sharp knife to slice the meat into small, thin shawarma-like pieces. Heat 1 tbsp of oil in a skillet on the stovetop over medium.

-Pour half of the chicken into the skillet and saute for 3-4 minutes till the smallest pieces of chicken turn brown and crisp. Season with additional salt and pepper to taste, if desired.

-Remove the cooked chicken from the skillet. Heat another 1 tbsp of oil and saute the remaining chicken in the same way. Serve warm.

Chicken recipe courtesy of http://toriavey.com/toris-kitchen/2012/08/chicken-shawarma/

Directions for Veggie Slaw:

-Toss a package of broccoli slaw, 12 quartered cherry tomatoes, 4 tbsp of pine nuts, 1 tbsp of rice vinegar, 1/2 of a squeezed lemon, a dash of salt, and a dash of pepper.

-Season with additional salt and pepper to taste, if desired. Serve cold.


******Check out my new self-improvement book Redefine Yourself: The Simple Guide to Happiness on Amazon!!!!!!

Article Credit:
Weight Loss Dinner: Chicken Shawarma with Spinach and Veggie Slaw
Weight loss recipe for chicken and spinach.
2/13/2015 8:55 AM
Chicago Personal Trainer and the Self Improvement Book Redefine Yourself

Chicago Personal Trainer and the Self Improvement Book Redefine Yourself


Weight Loss Recipe: Kena's Kale Smoothie

My friend Kena was nice enough to share her world famous "Kale Smoothie Weight Loss Recipe". Try it out and make your Chicago personal trainer happy! Need to be convinced? Read 23 Science-Backed Health Benefits of Kale.

Ingredients for the Kale Smoothie Weight Loss Recipe:

-whole banana

-1/2 cup of green grapes

-1/2 cup of pineapples

-1 cup or more of kale packed tight

-1 cup of spinach

-8 ounces of coconut water

-1 dash cayenne pepper

-1 tablespoon chia/flax blend

Directions for the Kale Smoothie Weight Loss Recipe:

Freeze the mix in a quart size bag. Thaw until the fruits are just slightly frozen. They will give the smoothie the frozen texture and taste without adding extra ice. Courtesy of Kena Blair Farrell


Are you having trouble losing weight? You may need to change your morning routine. Read 30 Best Breakfast Habits to Drop 5 Pounds.

Article Credit:
Author: Michael Moody Fitness
Weight Loss Recipe: Kena's Kale Smoothie
Learn how to lose weight from a personal trainer in Chicago.
Transform your life today with Michael's self-improvement book Redefine Yourself!

Transform your life today with Michael's self-improvement book Redefine Yourself!


Try this Watermelon and Tomato Salsa Recipe While You Lose Weight!

My personal training clients are always looking for new weight loss recipes.  You can never go wrong by choosing ingredients that are fruits, vegetables, beans, seeds, and legumes.  Finding a tasty combination to keep you on your track to weight loss and looking fabulous is the tough part, though. 

I recommend googling the terms "fast recipes" and begin experimenting to see what you like.  Cooking is a science after all!  The NY Times recently posted a quick and delicious recipe for Watermelon and Tomato Salsa.  This is a great refreshing summer recipe that won't upset your personal trainer and will keep the waistline tight!