stay connected


Tag: healthy meals


Tropical Chicken Salad

Posted by Mike Sherbakov in Recipes. No Comments

16th April

This salad is the perfect pre or post workout meal. It has plenty of protein and fiber, vitamins, minerals and lots of delicious flavor.
Servings: 8

Here’s what you need…

1 head cabbage, chopped
1 red bell pepper, chopped
1 mango, chopped
1/2 cup pineapple, chopped
1 bunch cilantro, chopped
1/3 cup green onions, chopped
4 skinless chicken breast, baked and chopped
1/4 cup low calorie mango dressing

Mix all of the salad ingredients in a large bowl. Toss with the dressing.

Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov, CSCS, CPT, RYT



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 »



Quick Chickpea Salad

Posted by Mike Sherbakov in Recipes. No Comments

22nd March

Preparing healthy, fresh meals doesn’t have to take hours of your day. This tasty salad is filled with protein, fiber and nutritious veggies. Prepares in 10 minutes.
Servings: 4 Here’s what you need…

1 (15oz) can chickpeas
1 zucchini
2 tomatoes

For the dressing:

2 Tablespoons parsley, minced
1 teaspoon olive oil
2 Tablespoons lime juice
1 Tablespoon agave nectar

Drain the chickpeas, but do not rinse. Place in a medium sized bowl.
Slice the zucchini lengthwise, rotate and slice lengthwise again to form 4 long pieces. Chop into small slices and add to the bowl.
Cut the tomato into 4 pieces. Scoop out the seeds and discard. Chop into small pieces and add to the bowl.
In a small bowl combine the dressing ingredients. Pour over the chickpea mixture and mix well.

Nutritional Analysis: One serving equals: 138 calories, 2.5g fat, 188mg sodium, 18g carbohydrate, 4g fiber, and 6g protein.

-Every day do something … Read More »



Sweet Paprika Chicken

Posted by Mike Sherbakov in Recipes. No Comments

21st March

Here’s a new and tasty way to prepare lean chicken and nutritious veggies. Meals that are high in protein and fiber, like this, are exactly what you need to be eating in order to see amazing results.
Servings: 8

Here’s what you need…

1/2 teaspoon salt
1/2 teaspoon pepper
16 oz of skinless, chicken tenders
1 teaspoon olive oil
1 red onion, chopped
4 carrots, chopped
3 heirloom tomatoes, chopped
2 green bell peppers, seeded and chopped
2 Tablespoons coconut flour
2 Tablespoons sweet paprika

Preheat oven to 325 degrees F.
Season the chicken tenders with salt and pepper. Heat the olive oil in a large skillet, over medium heat. Add the chicken and cook, turning occasionally until browned. Transfer to a roasting pan.
Add the vegetables to the skillet and maintain the heat on medium. Cook, stirring often, until the onion is translucent. Sprinkle in the flour and paprika and stir well. … Read More »