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Category: Nutrition


Easy Baked Meatballs

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

1st April

These meatballs are packed with protein and veggies, making it the perfect snack, breakfast, lunch or dinner. Make a quick batch on the weekend, and then enjoy throughout your week. Makes: 24 Meatballs

Here’s what you need…

2 lbs ground pork
1/2 teaspoon salt
1/2 teaspoon ground fennel
1/4 teaspoon ground sage
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
dash of pepper
2 teaspoons coconut oil
2 cloves garlic, minced
1 small onion, finely chopped
2 celery stalks, finely chopped
2 carrots, finely chopped
1/4 cup pecans, finely chopped
1/4 cup fresh parsley, finely chopped

Preheat oven to 425 degrees F.
In a medium bowl combine the ground pork with all of the spices. Don’t be afraid to get your hands dirty!
Place a skillet over medium heat and warm the coconut oil. Add the garlic, onion, celery, carrots, pecans and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool.
Add the vegetable … Read More »


Zucchini Pasta Salad

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

1st April

Here’s a healthy pasta salad recipe that you can indulge in! The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast. Servings: 4

Here’s what you need:

3 organic zucchini
1/2 cup organic cherry tomatoes, quartered
2 Tablespoons olive oil
1 clove garlic, crushed
juice from 1/2 a lemon
1 teaspoon dried basil
dash of salt and pepper

Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
Place the noodles in a medium bowl, add the quartered cherry tomatoes.
In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
Chill for at least 20 minutes in the fridge.
*Optional, garnish with drops of balsamic vinegar glaze … Read More »


Roasted Broccoli and Cauliflower

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

1st April

Eating plenty of vegetables will help you cleanse. Here’s an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings

Here’s what you need…

1 bunch broccoli
1 bunch cauliflower
1 Tablespoon olive oil
dash of sea salt
dash of pepper
4 garlic cloves, minced
juice from 1 lemon

Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.
In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are … Read More »


Holy Guacamole!

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

20th August

Today I’m sharing a recipe that most people consider fatty or unhealthy.  I’m here to disprove the myth and get you saying, “holy guacamole!” before you can finish this blog.

 

Guacamole.  Believe it or not, as long as you skip the corn chips, guacamole is a very healthy source of monounsaturated fat.  My version combines avocados, tomatoes and lime juice for a quick, healthful side dish.  Instead of using chips, try dipping with carrots, celery, cucumber or any vegetable of your choice.  You can always spread “the guac” over a roasted chicken breast together with salsa for a Mexican twist.

 

Fun fact: If you’ve got under-ripe, rock-hard avocados and can’t wait to … Read More »



Helpful Tips

Posted by Mike Sherbakov in Fitness, Life and Wellness, Nutrition. No Comments

13th April

The following are a few things I have learned over the years that have been helpful in my life.  Maybe some work for you, maybe they don’t.  In either case I believe knowledge is useless if it’s not shared or put into action.  Enjoy!

1)   Preparation is key!

If you find yourself stopping by the local fast food drive thru because you don’t have time to cook a healthy meal, a little prior planning can surely prevent this.  I pick a Sunday or Monday, allocate myself 2-3 hours for shopping and cooking, and make it happen. Keep in mind that having someone to do this with can make the process more enjoyable.  Each week I attempt 2 new healthy recipes (my cooking/grocery shopping partner does the same).  We cook together making fairly large portions and split everything in half when we’re done.  When … Read More »



Pesto Chicken Pizza

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

10th April

Precision Nutrition, the organization through which I received my Nutrition Coach Certification introduced me to several healthy recipes, this being one of my favorites:

Pizza. People in all cultures seem to eat some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, it is lightened up by using homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.

Ingredients
Boneless skinless Chicken breast (170 g) 6 oz
Salt ¼ tsp
Pepper 1⁄8 tsp
Olive oil cooking spray
Whole wheat tortilla
Pesto 3 tbsp
Broccoli florets (small) ¼ cup
Sundried tomato (thin sliced) ¼ cup
Asparagus (cut into ½ inch pieces) ½ cup
Aged white Cheddar … Read More »



Turkey Stuffed Bell Peppers

Posted by Mike Sherbakov in Nutrition, Recipes. No Comments

7th April

Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Servings: 5

Here’s what you need…

5 organic bell peppers
1 teaspoon olive oil
2 cloves garlic, minced
2 Tablespoons fresh basil, minced
1 yellow onion, minced
1 Tablespoon fresh rosemary, minced
1 teaspoon dried parsley
dash of salt and pepper
20 oz organic ground turkey, 99% fat free
1 organic tomato, chopped
3/4 cup spaghetti sauce
1/4 cup shredded mozzarella cheese

Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. … Read More »



Easy Baked Salmon

Posted by Mike Sherbakov in Nutrition, Recipes. 1 Comment

4th April

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
Servings: 4

Here’s what you need:

1/2 cup Greek yogurt, fat free
1 lime, juiced
3 garlic cloves, minced
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
4 (3oz) wild caught salmon fillets

Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
Serve the … Read More »



Breaking the Fast

Posted by Mike Sherbakov in Life and Wellness, Nutrition. 4 comments

28th March

If you’ve ever had me as your coach or attended one of my wellness presentations, this may sound all too familiar.  For everyone else, grab your to do list and make a slight addition… in big capital letters above all your tasks, write the word “BREAKFAST.”

We’ve heard it all of our lives; breakfast is the most important meal of the day! Yet how often do you find yourself running out the door only to chug down a coffee and have your first bite of real food at noon?  Unfortunately this has turned out to be quite typical as I have discovered from the majority of my clients.  Let me break it down for you as simply as possible.

In case you didn’t realize this yet, your body is pretty dang smart.  When we get too hot, our body has a mechanism for cooling us off.  When we hurt … Read More »



You Are What You Eat

Posted by Mike Sherbakov in Fitness, Life and Wellness, Nutrition. 2 comments

25th March

 

A conversation with a fellow yogi provoked the following thoughts. Nearing the latter end of our teacher training, we discussed how we feel significantly more in tune with our bodies than ever before.  The conversation got us thinking how unfortunate it is that most people live a life out of sync. Unable to tune in to what their body is trying to tell them, they are debilitated from reaching their full physical, mental, or spiritual potential.

Energy.  Everything around us has it… the chair you’re sitting in, our bodies, and yes… the food we eat. If energy doesn’t do it for you, you must at least agree that everything around us moves on an atomic and subatomic level.  This movement causes all objects to vibrate at a certain frequency.  Have you ever been instantly attracted to someone before a word was even spoken… drawn to his … Read More »