TV

Okay, I’ll admit it. I do my fair share of binge-watching. Particularly if I’m watching one of my favorite shows like Jack Ryan on Prime TV. As I sat on the couch last night (trying to justify doing nothing) I realized…there are some great lessons we can learn from pop culture. Okay, maybe “great” is…

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Grilled Salmon with Tzatziki and Greek Salad

Grilled Salmon with Tzatziki and Greek Salad Grilled salmon pairs perfectly with an herby salad and lemony tzatziki. INGREDIENTS:  1 6-oz. container low-fat Greek yogurt 2 tbsp. fresh lemon juice kosher salt Freshly ground black pepper 2 tbsp. chopped fresh mint 1 tbsp. chopped fresh dill 1 1/4 lb. skinless salmon fillet, cut into 4…

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Blueberry Pie Smoothie 1 scoop vanilla protein 1 cup unsweetened vanilla almond milk ½ cup frozen blueberries ¼ cup rolled oats 3 Dash of cinnamon 2-3 ice cubes Calories: 269 Protein: 27g Carbs: 29g Fat: 7g

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The Shamrock Shake Smoothie 1 scoop chocolate protein powder 1/4 cup nonfat Greek yogurt 1 tsp mint extract 1/2 cup unsweetened vanilla almond milk 1 cup baby spinach 2 tsp maple syrup 1 Tbsp. Cocoa Powder 1 cups ice Calories: 212.5  Protein: 29g   Carbs: 9.5g   Fat: 3.56g

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The thing that made me decide to start a program at IF was knowing for a long time I needed help to get me on the right track. Hearing from a friend that IF has dedicated trainers that really want to help pushed me. Since I have started with IF in two months, I have…

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Chicken Larb Larb, the popular Thai salad of highly seasoned ground meat and herbs, offers cooks who like to go big a real opportunity to do so. In this great introductory recipe, combine skinless, boneless chicken breast halves in the food processor with pungent ingredients like garlic, spicy peppers, or curry paste. Purée them together…

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Filet Mignon for Two with Sweet Potato Mash A tiny bit of compound butter, seasoned with garlic and herbs, makes a simple but delicious finish for a tender steak. We have rounded out this colorful healthy meal with roasted broccolini and mashed sweet potato—the perfect impressive yet easy dinner for date night-in. 1 tablespoon butter,…

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Chocolate Hazelnut Cream 1 Scoop Chocolate Whey Protein ¼ cup Fat Free Greek Vanilla Yogurt ¾ cup Almond Vanilla Unsweetened Milk  Tblsp Hazelnut Coffee Creamer (Sugar Free) 1 Tblsp PB2 ½  cup ice Calories: 246   Protein: 31g   Carbs: 16g   Fat: 6g

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Tuscan Chicken Skillet This easy weeknight dinner has it all: sun-dried tomatoes, mushrooms, rosemary and chicken to pull together a full-bodied savory flavor. Serves 4 2 tablespoons olive oil, divided 3 pounds bone-in, skin-on chicken breasts (3 to 4 split breasts) Freshly ground black pepper 1-pound cremini mushrooms, trimmed and sliced (about 5 cups sliced) 1/2 cup thinly sliced sun-dried tomatoes, patted dry…

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Coconut Cream Pie Smoothie 1 scoop vanilla whey protein ¼ banana ¾ cup unsweetened vanilla almond milk 2 tsp coconut extract 1 tsp vanilla extract 2 tsp coconut flakes 1 cup ice cubes Nutrition Information: Calories: 263   Protein: 25g   Carbs: 13g   Fat: 12g  

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