Michelle
Rossfeld doesn't believe in dieting. She believes in
eating healthy and reserving 20% of the time for your
favorite foods and special treats. Live life to the
fullest and do not deprive yourself of anything.
Today,
people are concerned with low carbs. Michelle's opinion
is that we need carbs especially if you exercise. Carbs
give you energy. Choose complex (fibrous) carbs over
simple carbs.
Examples
of complex carbs are vegetables, oatmeal, yams, sweet
potatoes, breads, rice, pasta, potatoes, corn, peas,
chickpeas, and kidney beans.
Examples
of simple carbs are white sugar, brown sugar, confectioner's
sugar, corn syrup, honey, maple syrup, candy, cookies
and pastries. Fruit, milk and yogurt are also simple
carbs. However, their nutrients are rich in fiber, vitamin
A, vitamin C, folate, potassium and often vitamin E.
This is how people are going to maintain a healthy weight.
Eating
healthy is a lot easier than most people think. Start
by eating clean. Eating clean means to replace fake
food (heavily processed) with real food (less processed)
when possible. In general, foods that are less processed
retain more of their natural nutrients, and are healthier.
Below
are eating tips, healthy recipes and foods to include
in your diet and a list of food replacements that you
can include into your healthy diet.
Are
you ready to look great and feel even better? You Can!
Email Michelle at info@michellerossfeld.com.
For appointments call Michelle at (312) 371-0776
14
foods that are a must in every healthy diet.
Basic
Healthy Eating Tips
Food
Alternatives
Meal
ideas
Healthy
Recipes
Basic
Eating Tips
1)
Drink at least 4oz of water 15-30 minutes before you
exercise. Drink at least 4-8 oz. of water during your
workout and after you exercise. Water regulates body
temperatures, protects organs, aids digestion, carries
nutrients and moves waste. Water makes up 75% of the
muscle tissue and 25% of fat tissue. It also hydrates
the body of lost fluid during a workout.
2)
Never skip a meal, especially breakfast. Eating 5-6
small meals rather than 3 big meals, will raise digestion
activity, increase metabolism and burn more fat. Make
sure you eat a meal every 3 hours. Eat a meal 1-2 hours
before your workout and within 40 minutes after your
workout. Click here to find out
why 5-6 meals work better for people who want to lose
weight and gain muscle.
3)
Each meal should have protein, carbohydrates and fat.
Yes, fat. We need some fat in our diet to help absorb
the fat-soluble vitamins A, D, E and K. Make sure it
is good fat . Example: Omega 3 fats, Polyunsaturated
fats and Mono-unsaturated fat.
4)
Grill, bake or broil your food instead of frying. Remove
all fat from meats and skin from poultry before cooking.
5)
Reduce sugar intake. This will include soda, donuts,
candy bars etc. For a list of food alternatives click
here.
6)
Plan for tomorrow. Cook ahead of time then put it in
the refrigerator or freezer. Easy meals at your fingertips.
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Why
5-6 meals work better for people who want to lose weight
and gain muscle.
1)
Metabolism
By
eating 4-6 small meals per day, you are taking in some
food about every 3 hours. This means your body has to
digest something every 3 hours. The process of digestion
actually uses a fair amount of calories, so you are
increasing your metabolism by doing this.
2)
Losing body fat
By
eating smaller meals, you cover immediate energy requirements
and rebuild muscle, without taking in excess body fat
that would be otherwise stored.
3)
Level blood sugar
By
eating more frequently, you maintain an even blood sugar
level. This means a fairly steady energy level, without
all those highs and lows most people experience when
eating only 3 large meals per day, with a long time
between meals. (Anybody who works 9-5 and has indulged
in a large lunch knows that sleepy, fatigued feeling
that hits soon after)
4)
More protein intake
Protein
builds and repairs muscle, and an ample intake is absolutely
necessary if you are working out and challenging the
body. But like anything else, if you take in too much
at once, the excess will be stored as body fat. By eating
4-6 small meals per day, you have more opportunities
to increase protein consumption, without having too
much at one sitting.
The
whole idea is to make your body a fat-burning, muscle
building machine. By increasing lean muscle, you will
burn more calories, even at rest (muscle is more metabolically
active than fat).
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There
are 14 foods that help nourish the body - a must in
every healthy diet.
-Brown
Rice
-Chicken Breast
-Egg Whites
-Fresh Fruit
-Fish and Shell Fish
-Green vegetables (broccoli, lettuce, green peppers
etc.)
-Oatmeal
-Red Meat (lean)
-Skim and non-fat milk and dairy products
-Turkey Breast
-Whole wheat and whole grain products
-Yams (sweet potatoes)
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Healthy
Recipes
Michelle created these recipes herself or picked them
up on her journey to a healthy lifestyle.
Black
bean and Sirloin burger Chili
Cucumber
Snackers
Frittata
Gazpacho
Soup
Oatmeal
Pancakes
Pineapple
Pork Stir Fry
Grilled
Teriyaki Chicken Kabobs
Tuna
Wrap
Turkey
Roll-up
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Black
bean and Sirloin burger Chili
Ingredients:
1 lb of lean ground Sirloin (95% fat free)
1 cans 15 oz black beans, rinsed and drained
2 cans 16oz cans tomato sauce
1 cup onion, chopped
1 cup bell pepper, (red or green), chopped
2 Tbsp garlic powder
2 tsp chili powder
2 dashes of hot sauce (Franks hot sauce)
1 tsp pepper, freshly ground
Instructions:
1) Brown Sirloin, then drain.
2) Add beans, peppers, garlic powder, chili powder and
pepper to the tomato sauce.
3) Add brown sirloin to tomato sauce
4) Bring boil. Reduce heat and simmer on medium to low
heat, covered, for 30–45 minutes.
*Note, Simmering it up to 2 hours will make it taste
better.
Nutrition
Facts:
Makes 6 servings (about 1 1/3 cups each).
Calories: 239
Total Fat: 9g
Carbohydrate: 39g
Dietary Fiber 11g
Protein: 24g
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Cucumber
Snackers (Recipe
courtesy Rachael Ray)
Ingredients:
18 slices, 1/4-inch thick, English or seedless
cucumber, about 1/2 a whole cucumber
6 ounces herb cheese (recommended: Boursin)
1/4 pound smoked Norwegian salmon
Black pepper
Instructions:
Set cucumber slices on paper towels to drain and dry.
Season lightly with salt. Spread each slice of cucumber
with a little cheese. Arrange cucumbers on a serving
plate. Top each snacker with a small piece of salmon.
Crack a little black pepper over the snackers and serve
or chill
Nutrition
Facts:
Makes 18 slices
Calories: 212
Total Fat: 8.3g
Carbohydrate: 8.9g
Dietary Fiber 1.5g
Protein: 18.8g
Omega 3 1.4 g
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Frittata
Ingredients:
10-12 large egg whites
¼ cup of diced ham (lean and low sodium)
1/4 cup milk
1 teaspoon black pepper
1 cup chopped vegetables (broccoli or green pepper)
1 teaspoon garlic power
1 handful of low-fat skim-milk mozzarella cheese
Instructions:
1. Preheat the oven to 350
2. In a large bowl, whisk by hand the egg whites, garlic
and pepper until foamy, approximately 1 minute.
3. Add the chopped broccoli or green pepper to a medium
non-stick skillet over medium heat. Cook for 1-2 minutes.
4. Pour egg whites into pan.
5. Pop the non-stick skillet into the oven for about
13 to 15 minutes.
6. Sprinkle with low-fat skim-milk mozzarella cheese.
Cook for another 30-40 seconds.
7. Remove from the oven; loosen edges with a spatula.
Cut into wedges, and serve.
Tips-
Cut into 6-8 wedges and put into refrigerator for easy
and on the go meals.
Nutrition Facts:
Makes 6-8 wedges
Serving: 2 wedges
Calories: 110
Fat: 2.75g
Carbohydrates: 3g
Dietary Fiber: 1.25g
Protein: 18.75g
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Gazpacho
Soup
Preparation time : 20 minutes
Ingredients:
5 medium ripe tomatoes (chopped)
1 medium cucumber, peeled
1 medium onion, peeled
1 medium green bell pepper
1 medium red pepper (yellow or orange)
4 cloves garlic (chopped)
2 Tbsp. finely chopped cilantro
1 Tbsp. Red wine vinegar
3 limes, juiced
3 Tbsp of chopped dill
4 cups low sodium tomato or vegetable juice
Pinch of cayenne pepper
Cilantro to garnish
Instructions:
Chop the tomatoes, cucumber, onion and peppers coarsely,
put in large bowl. In separate bowl stir in the red
wine vinegar, lime juice, tomatoes and tomato juice.
Add cayenne, dill and cilantro. Refrigerate 3 hours
or until ready to serve. Sprinkle with cilantro.
Nutrition
Facts:
Serves: 6
Serving Size: one serving
Calories 100
Total Fat 0.5 g
Total Carbohydrate 23 g
Dietary Fiber 4 g
Protein 6 g
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Oatmeal
Pancakes
Ingredients:
1-1/4 cups flour ( half whole wheat and half white)
1/2 cup Quaker Oats (quick or old fashioned, uncooked)
2 teaspoons baking powder
1-1/4 cups fat-free milk
1 egg, lightly beaten
1 tablespoon vegetable oil
Instructions:
1) In large bowl, combine flour, oats,
baking powder and salt; mix well. In medium bowl, combine
milk, egg and oil; blend well. Add to dry ingredients
all at once; stir just until dry ingredients are moistened.
(Do not over mix) Add one of the stir-in options, if
desired; mix gently.
2) Heat skillet over medium-high heat
(or preheat electric skillet or griddle to 375°F).
Lightly grease skillet. For each pancake, pour 1/4 cup
batter into hot skillet. Turn when tops are covered
with bubbles and edges look cooked. Turn only once.
Nutrition
Facts:
Makes 12 4 inch pancakes
Serving: 3 pancakes
Calories: 260
Fat: 5
Carbohydrates: 40g
Dietary Fiber: 2g
Protein: 10g
*Note: Serve with syrup, honey, applesauce, or yogurt.
These light and fluffy pancakes are perfect before a
workout or after a workout.
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Pineapple
Pork Stir Fry
Ingredients:
1 lb pork tenderloin
1 T olive oil
1 red pepper, cut in strips
1/2 cup white wine
1 tsp ginger
1 tbsp green chiles
1/8 tsp cinnamon
1 tbsp chopped fresh cilantro (used dried)
8 oz bamboo shoots
1/2 cup pineapple syrup*
Instructions:
Slice tenderloin and pound each slice flat. Sauté
in oil few minutes until done and remove from pan. Sauté
red pepper in little oil until crisp-tender. Reduce
heat; add in rest of ingredients. Simmer until warm
and serve sauce over pork .Serves 3 @ carb 5, fiber
2, (NET carbs 3), cal 282, fat 11, sat fat 6.5)
Pineapple Syrup:
1/2 cup water
1 tsp pineapple extract
1/2 Tsp liquid splenda
1/4 tsp guar gum
Heat water, extract and splenda until boiling. Add guar
gum and let stand. It thickens a LOT.
Nutrition
Facts:
Makes: 3
Serving: 1
Calories: 139
Fat: 4.1
Carbohydrates: 5g
Dietary Fiber: 2g
Protein: 23g
Serves
3 @ carb 5, (NET carbs 3)
Grilled
Teriyaki Chicken Kabobs
Ingredients:
2 boneless, skinless chicken breasts, cut into 1"
pieces.
1 naval orange, peeled and cut into wedges
1/2 of a fresh pineapple, peeled, cored and cut into
1-1/2" chunks
1 large red bell pepper, seeded, washed and cut into
1-1/2" pieces
1/3 cup teriyaki sauce
Instructions:
1) Cut chicken into pieces.
2) Mix chicken pieces and teriyaki sauce. Cover and
refrigerate for 20 minutes.
3) Remove chicken from marinade; reserve marinade.
4) Thread the chicken pieces, orange wedges, pineapple
chunks and red bell pepper pieces, alternately, onto
4 skewers.
5) Grill 10 to 15 minutes or until the chicken is done,
turning once and brushing occasionally with teriyaki
sauce.
Nutrition
Facts:
Makes 2-4 servings (1 skewer).
Calories: 195
Total Fat: 5g
Carbohydrate: 13g
Dietary Fiber 2g
Protein: 26g
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Tuna
Wrap (Recipe
courtesy Fit TV)
Ingredients:
3 ounce pouch of Albacore tuna
3 Tbsp salsa (or diced tomatoes)
Double up lettuce leaves.
Add water-packed tuna.
Top with salsa.
Wrap tightly.
Nutrition
Facts:
Makes 1 serving
Calories: 129
Fat: 1.5 g
Carbohydrates: 1.4 g
Dietary Fiber 2g
Protein: 23.2 g
Great
for a snack
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Turkey
Roll-up (Recipe
courtesy Fit TV)
Ingredients:
W hole wheat tortilla
2 Tbsp fat free cream cheese
2 Tbsp of avocado
1-2 slices of turkey
fresh spinach
Instructions:
Cut avocado in half.
Scoop out avocado.
Combine avocado and cream cheese.
Mash the cream cheese and the avocado in a bowl until
blended.
Add salt and pepper to taste.
Spread cream cheese and avocado mixture on the tortilla.
Place several turkey slices on top of the spread.
Sprinkle fresh spinach over the turkey.
Roll it up and eat! Great for a snack.
Nutritional
Facts:
Makes 1 serving
Calories: 275
Fat:15 g (substitute cream cheese with unsweetened cranberries
to lower fat content)
Carbohydrates: 11g
Fiber: 8 g
Protein: 23 g
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Food
Alternatives
Replace
whole milk with skim or non-fat milk
Replace
white bread with 100% whole wheat, multi grain or rye
bread
Replace
ice cream with low-fat, non fat, sugar free frozen yogurt
or fruit sorbet
Replace
tuna in oil with tuna packed in water
Replace
buttered popcorn with light microwave or air popped
popcorn
Replace
regular crackers with 100% whole wheat, multi grain
or rye crackers rice cakes
Replace
Dorito's & potato chips with baked tortilla chips
Replace
whole eggs with egg whites
Replace
doughnuts with whole grain bagels or english muffin
Replace
cheese with low or non-fat cheese
Replace
table sugar with Equal, Sweet-n-Low or Stevia
Replace
fried chicken with broiled or grilled skinless chicken
breast
Replace
jelly or jam with all fruit or no sugar jelly Simply
Fruit
Replace
fruit drinks with 100% fruit juice
Regular
soda with diet soda & crystal lite
Replace
prime rib with round steak, lean sirloin or flank steak
Replace
butter with Fleischman non-fat butter spread or Molly
Mc butter
Replace
supermarket oils with Pam cooking spray (light coating)
or extra virgin olive oil
Replace
cream cheese with low or non-fat cream cheese
Replace
mayonnaise with low or non-fat mayonnaise
Replace
french fries with baked potato
Replace
sugary cereals with shredded wheat or any whole grain
or all bran cereals
Replace
flavored sweetened oatmeal with old-fashioned whole
oats (Quaker oats)
Replace
bacon, sausage & hot dogs with very lean ham, chicken,
turkey, turkey franks or Canadian bacon
Replace
fried chicken with grilled, broiled baked skinless chicken
breast
Replace
popsicles with frozen juice bars, frozen yogurt bars
or sugar free popsicles
If
you have a sweet tooth, choose vanilla wafers, ginger
snaps, graham crackers, fig bars, licorice, hard candy,
jelly beans and dark chocolate instead of cookies, doughnuts,
cakes, brownies and chocolate.
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Meal
Ideas
Meal
1 (Breakfast Ideas):
7am
1)
Shredded wheat with non-fat milk or skim milk.
2)
Scoop of whey protein powder in a shake with fruit (example
strawberries, raspberries or bananas).
3) Egg white omelette made with 4 egg whites and 1 yolk.
Add grated ham and grated low fat cheese. 1 slice of
whole-wheat toast.
4) Low fat cottage cheese with side serving of diced
fruit--melon or apple, pear or salsa.
5) Fruit Salad: Mixed fruit in a small bowl.
7) Breakfast Burrito: Whole-wheat tortilla with four
scrambled egg whites. Tablespoon of salsa and low fat
shredded cheese.
8)
Wheatbix or Muesli with no added sugar. Low fat or skim
milk.
9)
Oatmeal (Quaker old fashion oats) with fruit or mixed
with 1/2-1 scoop of protein powder..
10)
Frittata (egg white) with a lot of vegetables (2 slices)
Meal 2 (Mid Morning
Ideas): 10am
1)
Tuna (a tin of tuna in water) mixed with onion, green
peppers) Also try spicing it up.
2)
Whey protein shake with a side serving of blueberries
or raspberries.
3) Cottage Cheese Snack: Low fat cottage cheese with
raw carrot and celery sticks.
4) Nuts: almonds, cashews or peanuts (unslated or raw)
5) CarbRite bar or Atkins Advantage protein bar, with
a glass of water. Or choose your own protein bar it
must have less than 20g of carbs and more than 20g of
Protein. Sugar should be less then 5g or look for bars
that have sugar alcohol instead.
6) Fruit & Yogurt Surprise: Mixed bowl of fruit,
strawberries, raspberries, melon and orange with yoplait
natural yogurt.
7) Fruit Salad with Shake: Mixed fruit in a small bowl
with Whey Protein shake or sprinkle of cinnamon
8) Chicken/Salsa Burrito: Whole-wheat tortilla with
sliced, cooked chicken or turkey breast. Tablespoon
of salsa.
9) Salmon: Small tin of salmon with added mixed leaf
salad or cucumber, celery or tomato with low fat dressing
10) Lean meat roll/sub roll or sandwich with tuna, chicken,
lean ham or turkey.
Meal 3 (Lunch Ideas): 1pm
1)
Chicken breast with brown rice and vegetables or with
sweet potato. Lemon juice or spice can be added.
2) Ham and cheese omelette made with 4 egg whites, shredded
low fat cheese and diced lean ham. Serve with two slices
of whole-wheat toast.
3) Whey Protein Shake with cold water or low fat milk
and 1 piece of fruit: Apple, Pear, Orange or Peach.
4) Wheat or Multi-grain bread sandwich with either lean
ham or chicken, steak, turkey or tuna fish add lettuce
and mustard for taste.
5)
Fruit Salad with Shake: Mixed fruit in a small bowl
with Whey Protein shake
6) Large can of tuna (rinsed out!) with ½ bag
of spinach leaves,
lots of colored veggies, ½ a yam and balsamic
vinaigrette
7) Baked salmon or haddock served with sweet potato
and small serving of salad or vegetables. Squeeze lemon
juice to flavor.
8)
Salad (romaine/spinach) with a lot of vegetables (light
Italian, basic Vinaigrette, Olive Oil, Balsamic-2 Tbsp)
9)
Black bean Chili
10)
Cucumber Snackers
Meal 4 (Mid-Day Ideas): 4pm
1) Protein Shake 1 scoop of Whey Protein added cold
water or low fat/skim milk + handful of mixed nuts or
raspberries/strawberries
2) CarbRite Bar or Atkins Advantage Protein bar. Must
have less than 20g of carbs and more than 20g of Protein.
Sugar should be less then 5g or look for bars that have
sugar alcohol instead.
3) An apple
4) Low fat cottage cheese with added salmon, shrimp,
pineapple or chives.
5) Graham crackers with low fat cottage cheese.
6) Ryvita biscuits with low fat or cottage cheese and
tomato.
7)
Salad (romaine/spinach) with a lot of vegetables (light
Italian, Vignette, Balsamic-2 Tbsp)
8)
Gazpacho Soup
9)
Turkey Roll-up
10)
2 Tbsp of peanut-butter (also great after workout snack)
Meal 5 (Dinner Ideas): 7pm
1)
Grilled Salmon, Salad w/balsamic vinaigrette and steamed
broccoli
2) Turkey Burgers (grilled) served with vegetables or
yams /sweet potato.
3) Lemon Chicken Breast served with sweet potato and
mixed vegetables.
4) Lean Ground Beef or Sirloin with brown rice and vegetables
or salad.
5) Grilled or Baked Trout, salmon, Haddock or Cod served
with lemon juice, baked potato or steamed vegetables.
6) Grilled Steak (Lean cuts-Filet, New York Strip (without
bone), Sirloin, Round, London Broil or Flank. Served
with vegetables or salad.
7) Steak Pita with whole-wheat pita bread served with
salad.
8)
Grilled Teriyaki Chicken Kabobs with vegetables.
9)
Pineapple Pork and stir fry.
10)
Turkey breast with mixed greens and lots of colored
veggies ½ a baked potato and a small bowl homemade
veggie soup
Meal 6 (Supper Ideas) Optional 10pm
1)
Protein Shake: 1-2 scoops of Whey Protein powder add
cold water or low fat or skimmed milk
2) CarbRite Bar or Atkins Advantage Protein bar. Must
have less than 20g of carbs and more than 17.5g of Protein.
Sugar should be less then 5g or look for bars that have
sugar alcohol instead.
3) A tin of tuna and water (add spice)
4)
Chicken/Turkey Breast (3-4oz)
5)
Grilled Steak (Lean cuts-Filet, New York Strip (without
bone), Sirloin, Round, London Broil or Flank.
Are
you ready to look great and feel even better? You Can!
Email Michelle at info@michellerossfeld.com.
For appointments call Michelle at (312) 371-0776
