Diet

Baked Salmon, arugula salad, brown rice

 

Salt, pepper, fresh minced garlic, olive oil. Mix all together and marinate the salmon.

Bake in the oven 420 degree. Time: 25-35 min

Arugula Salad: arugula, roast almonds without oil (on a dry skillet) gorgonzola cheese.

Dressing: 3 tablespoons olive oil, 1 tbsp raspberry vinegar, minced garlic to taste.

Brown rice on the side

fitness diet

BUILD HEALTHY SMOOTHIE

*liquid base – you may use 1%milk, it’s reach in vitamin D and Calcium, which can help you bodu break down fat. But nondairy milks like soy and almond, are fine too. Favorite one for me is rice milk.

*lean protein – getting protein at every meal helps you maintain lean muscle mass. Your best bets: plain low fat yogurt or unflavored protein powder.

*healthy fats – this give you energy and help your body absorb vitamins. Use up to two tablespoons of an ingredient that contains the good fat, that is monounsaturated, like avocado, seeds or nuts.

*high fiber carbs-any fruit will do. Raspberries and blueberries deliver the most fiber and the least amount of sugar. As your for veggies, spinach and cucumber have the mildest, easiest to mask flavors.

Raspbbery Smoothie

3tbsp Greek Yogurt

1cup of rice milk: vit A10%, vit B12-25%, vitD25%, Phosphorus 15%, Calcium25%, non dairy, lactose free

2 cups of fresh raspberries

1 banana

diet miami

SWEET SPINACH SMOOTHIE

2 table spoons plain low fat Greek yogurt

2 cups spinach leaves

1 ripe pear, cored and chopped

15 green grapes

1 teaspoon chia seeds

1 tablesppon flex seeds

1/2 cup of rice and quinoa milk

healthy food miamimiami diet

COCONUT CHICKEN WITH CABBAGE-KALE SALAD

2 boneless, skinless chicken breast

2 tbsp virgin coconut oil

1 chopped onion

minced garlic for taste

2 tbsp Greek yogurt

salt and pepper

3-4cups baby spinach

1 cup cooked brown rice

Heat coconut oil in a skillet add onion and cook until browned, add chicken, garlic salt and pepper and cook stiring twice until browned.  Add yogurt, spinach and brown rice. Mix together with chicken and cook for 5 min.

Salad:

2 cups thiny sliced green and red cabbage

2 cups thiny sliced kale

1/2 cup sliced roasted almonds

1/2 cup dry cherries

olive oil and vinegar

miami beach diet

BAKED CORVINA AND SPINACH SALAD

2 tbsp olive oil

5 garlic cloves sliced

3-4 tomatos sliced

2-3 eggplants sliced

4-6 ounce corrvina or cod fish

salt and pepper

Broil tomatos and eggplants with olive oil, salt and pepper in the oven until golden-brown. Add fish and garlic bake for 20-30 min 400 degree.

Spinach Salad:

4-5 cups baby spinach chopped

1 avocado sliced

1 onion chopped

1 bell pepper sliced

black olives

olive oil and vinegar

Brown rice with celery and carrot. Cook rice at the end add minced carrot (2 medium) and sliced celery sticks (2). Cook until soft

miami fitness

TOMATO – MOZZARELLA SALAD

3-4 medium size tomatos (chopped)

3 red pepperes (remove seeds, broil for 10 min in the oven, remove skin and slice peppers)

3/4 cup mozzarella

1/2 cup fresh basil roughly chopped

3-4 galic gloves (minced)

3 table spoons olive oil

2 table spoons balsamic vinegar

Mix all, add salt and pepper. Refrigerate for 10-15 minutes before serve.

fresh diet salad