Melt-in-Your-Mouth-Chicken

This recipe is called "Melt in Your Mouth Chicken". Do we even need entice you any further? Our version is healthy, incredibly easy, and so delicious that it literally...melts in your mouth. And you thought eating healthy was going to be difficult.

Chicken is a protein staple of any omnivorous lifter, runner, cyclist,  basically athlete of any kind. But chicken can also get boring. It's a good choice for being high-protein, lean, and inexpensive, but sometimes it feels like there is only so much you can do with it. There are many a time when a husband or wife has come home to chicken on the grill, or chicken in the oven to utter the words, "Chicken for dinner,  again?"
So, Norton is here to save your chicken blues with today's recipe that packs a lot of flavor along with all of the benefits listed above. (This may be where the phrase, "winner, winner, Chicken Dinner" comes from. Maybe not.)

So, before ramming your head into the wall when you realize you are having chicken again for dinner, try this instead and save your noggin some pain.

Melt in Your Mouth Chicken
Gather:
4 boneless chicken breast halves
1 cup of plain greek yogurt
1/2 cup freshly grated parmesan cheese
1 1/2 tsp seasoning salt (we recommend Mrs. Dash )
1/2 tsp black pepper
1 tsp garlic powder

Method:
1. Mix yogurt, cheese, and seasonings.
2. Spread mixture over chicken breast and place in baking dish.
3. Bake at 375 for 45 minutes.

The original recipe calls for mayo, but substituting with plain greek yogurt adds protein, tangy flavor and cuts a lot of fat and calories. You're welcome. 

Give it a try, and don't let your diet get boring! Set yourself up for success!

Recipe courtesy of Amber Cox Fitness

St. Patrick's Day inspired Roasted Salmon

If you've been keeping up with the blog, then you know that we love to celebrate over here at Norton Fitness, but in moderation. Finding ways to celebrate holidays in a fitness-forward fashion can not only make for some great new traditions, but also won't leave you feeling regret over all the work you just undid with your diet and exercise routine.

Today's recipe features a not uncommon Irish dinner, with some spectacular Irish colors to boot.(orange salmon, green dill, white potatoes). Too often we get hung up on celebrating holidays by drinking to excess, eating unhealthy foods and going along with society's definition of the holiday. While it's just fine to indulge a little, making your own meal and your own fun can be a just as good, if not not better, way to spend a holiday.

Whenever you dig into this recipe, whether it's on St. Patrick's Day next Monday, or to line your stomach before some lighthearted drinking this weekend, feel good about eating a meal stacked with healthy carbs, protein, and essential omega-3 fatty acids. 

Roasted Irish Salmon

Serves 2

Gather:

2- Wild caught Salmon fillets ~.5lb to .75lb each

2tsp coconut oil, liquified

3/4 tsp salt

1 tsp freshly ground black pepper

1 tbsp chopped fresh dill

1 tsp grated lemon rind

6 lemon slices

Method:

Preheat oven to 450F

Place salmon skin-side down on foil lined baking sheet

Brush fish with oil, salt and pepper

Sprinkle with dill and lemon and arrange lemon slices over top

Bake fish at 450F for 10 minutes or until salmon flakes easily.

Side Dish: Boiled Potatoes

Potatoes get a bad rap, but red skins contain less starch and are high in potassium and vitamins C and B. 

Gather: 

1 lb red skin potatoes

1/2 cup butter or coconut butter 

1 bunch fresh sage (or dried) (to taste)

1 bunch fresh parsley (use to taste)

Salt and Pepper to taste

Place clean potatoes (skin on) in a pot, covered in water rising at least 2 inches over the potatoes.

Bring to a boil and allow to cook for 20 minutes. Testing every few minutes near the end for doneness. Potatoes should be smooth, creamy and tender. 

-Drain potatoes when done and then lightly mash, not completely, just enough to break potatoes apart. Add butter, salt, pepper, sage and parsley and stir together gently until combined. Use more or less butter according to taste. 

A balanced, Irish inspired meal, fit for a healthy lifestyle or as preparation for a night out with friends. Enjoy, and stay fit!

Crab & Avocado Salsa

The weather has been crazy lately...especially here in Norton's home base, Houston.  Pool weather one day, and then mittens and winter coats the next. It can be difficult to know if you're craving a fresh, summery salad or a cozy, winter stew. For this week's recipe, we've combined hot and cold for the perfect mix of warm and cool weather cravings...no matter what nature throws your way.

This Crab and Avocado Salsa combines the sweetness of the crab and corn with the spicy-heat of jalapeños. It's hearty enough to be served with a chips or vegetables as a meal...or just eaten with a spoon. (or your hands, or...just put your face directly into the bowl, that works too). It's delicious, easy and on the table in 15 minutes or less. The flavors in this are delicious, but mild, so that the sweet crab can shine. The goal is to mix the salsa well, with the ingredients remaining chunky.


Gather:
1 small red bell pepper, finely chopped
1/4 cup minced red onion
1 small chopped jalapeño
3/4 tsp. lime zest
1/4 cup fresh lime juice
1/2 tsp salt
2 ripe but firm avocados, diced
1 lb. jumbo lump crab, picked (it's your call whether to use real or imitation crab, we prefer the real stuff, but it can be quite pricey, and the imitation in this recipe will pick up the flavors nicely)

Method:
Combine first 6 ingredients in a bowl, fold in avocados and crab. Cover and chill.

Done! Enjoy for an easy recipe at home, take to work, or eat it down by the pool...or swaddled in blankets on the couch. (Darn weather!)

Planks & Pushups & Fitness...Oh My!

Plank challenges have probably been blowing up your Facebook feed, your Pinterest pages and have seemed to be on everyone's brain. Normally they begin with 30 seconds, and then every day for a month you add 5-10 seconds until you're just planking every moment of your life. No, kidding, but that is the general idea behind a plank challenge. Basically you are building up your body's ability to hold the plank position which helps tone and sculpt the muscles in your core and arms.

With that in mind, it is easy to see why people are eager to add it to their workout routine. There is no fancy equipment no crazy technique, just good form, strength and patience. To mix things up you can add in some variations, (pictured above).

What about the old "drop and give me 20"? Don't let the plank hype phase you...the push-up is still a must for fit folks. The regular old push-up that you remember from middle school gym class is a force to reckoned with. It strengthens and tones all of the muscles in your upper body, especially arms, chest and core. It can be varied to fit people of all abilities, from the wall push-up, the inclined push-up, traditional push-up, diamond push-up and a plyometric "clap" push-up wherein you fly up into the air and clap between reps. You can even do push-ups on your knuckles for a different range of motion. The reason the exercise has stuck around so long is because it works, and depending on where you are at with your fitness journey, there is a perfect push up for you. As you practice the movement more and more, you will notice that you will easily transition into more challenging forms of the exercise. 

Plank and Push-up are both an awesome part of any fitness routine. Utilize both for increased strength, toned core and arms, and stamina. 

Fitness doesn't have to be complicated, make it work for you!

If you are interested in building a daily routine, or have specific goals you are trying to reach and need advice or training on how to fit these moves into a regimen that produces results...send us an e-mail or give us a call. Norton Fitness Contact

Slow Cooker Sriracha Tacos

image pinterest

You're probably thinking about it right now.

It may keep you up at night.

You think about it with your eggs at breakfast. It's on your mind when you're grilling up some chicken. And it definitely pops into your head when enjoying a bowl of popcorn.

Sriracha.

Your friends can keep their pathetic ketchup or boring mustard, you have more exotic and discerning tastes. This blend of chilies and vinegar, garlic, sugar, and salt is your fix, and it just seems to make everything taste...amazing. Plus, it has virtually no fat or calories.

So, what about a recipe that calls for Sriracha Sauce? A recipe where you are supposed to use it, instead of just adding it because you're addicted? Sounds good.

These Korean Style Beef Tacos are incredibly easy to make, since the crock pot is doing most of the work, and it makes enough for multiple servings. The result is a healthy, protein-packed and flavorful dinner that requires minimal work.

Ingredients:

• 3-4 pound Beef Chuck Roast
• 1 head of garlic, peeled and separated
• 1 half of a medium onion, peeled and sliced
• ½ cup brown sugar
• ⅓ cup soy sauce
• 2 tablespoons Nakano Red Pepper Seasoned Rice Vinegar – or just any seasoned rice vinegar with red pepper flakes
• 1 tablespoon minced ginger
• 1 tablespoon oil
• 1 jalapeno pepper, minced

Method:

1. Trim any excess fat off of your beef chuck roast and place into a 6 quart slow cooker.

2. Add all the other ingredients and cook on low for 8-10 hours.

3. Remove and shred meat and serve immediately on flour tortillas.

4. Top with  your favorite toppings: SRIRACHA, cilantro, cheese, avocado... whatever floats your boat.

Eat healthy! See you back here next week for another delicious recipe. 

Snack for Success

Are you sabotaging your own diet?

It's a strange thing to think about, right? You care about your health, you think about what foods you are putting into your mouth...you choose them with care. You've read about peanut butter, almond butter, coconut oil, avocados and snacking on raw almonds or cashews.

You've got this snack thing on lock, right?
Well, maybe not.

Although touted as healthy on fitness blogs and articles, any of the foods listed above, if eaten in excess, will cause unwanted weight gain. They are fats, and while eaten in moderation are healthy...it doesn't equate to a diet free-for-all.

Often we get into the mindset that if something is healthy, we can eat as much as we want. This is simply not true. Calories are calories, and achieving weight loss is in its most basic sense, calories in vs calories out. This doesn't mean you can never eat these foods, indeed, you should!  But, know your portion sizes.

Snack ideas and calories:
Half an Avocado dusted lightly with sea salt and black pepper- 140 calories
25-30 Raw Almonds- 159 calories
1 tbsp Almond Butter with 1 sliced apple- About 220

Keep in mind your daily calorie needs and then snack to support them, not gorge because you're hungry. If you want to eat a whole lot of something, nibble on some celery, eat a salad with lemon juice salt and a tbsp of olive oil, or drink a ton of water. Make your diet work for you!

Valentine's Day, A Healthier Way

Sometimes holidays can feel a little forced. In fact, a lot of people aren't crazy about Valentine's Day. But at Norton Fitness, we believe that it's healthy to have a good time. So, whether single, married, or dating...Valentine's Day is a great excuse to celebrate.

That doesn't mean eat an entire box of chocolate on the couch.
Or a jar of peanut butter.
Or calling your ex.

Instead, try some of our healthy Valentine's Day tips to make the holiday a little more fit-friendly.

1. Try cooking something special at home.
Whether it's for you and someone special, or just a friend, getting together on a day dedicated to love can be stressful emotionally...but also on your pocketbook. Cooking together is fun, healthy, and there are no lines to wait in or taxi-cabs  to wait on. You know exactly what ingredients are going into dinner, and no matter who your guest is, making the dish as a team is half the fun.

2. Dump the junk chocolate.
 Get rid of the drugstore chocolates and indulge in something at least 60% Cacao. The flavonoids are good for your heart to boot, giving you every reason to have a few squares of the good stuff.

3. Take a romantic walk.
Whether you did brave the crowds and go out to eat, OR you stayed at home and cooked as a team, a romantic walk after dinner is good for your health, and for your date night. Studies have shown that a 20 minute walk after dinner aids digestion, eases lower back pain, decreases depression, and increases both your metabolism and your immune system's function. An evening stroll is sounding more and more romantic, eh?

However you celebrate the holiday, be sure to show yourself a little love too. Whatever choices you have made for your wellness, happiness and wellbeing since the beginning of the year... they are paying off. Taking the time to have a nutritious meal and an invigorating walk with someone you care about is definitely a sweet way to say that you care.

Happy Valentine's Day from us at Norton Fitness! And if you DO overdo it, call us up and make an appointment with a personal trainer, we'll help you work some of those chocolate hearts off.
Be Well!