Easy Baked Meatballs

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

1. Preheat oven to 425 degrees F.
2. In a medium bowl combine the ground pork with all of the spices. Don't be afraid to get your hands dirty!
3. 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.
4. Add the vegetable mixture into the ground pork and combine well. Use your hands to form golf ball sized meatballs.
5. Place the meatballs in an oven-safe baking dish. Bake for 30 minutes, or until cooked all the way through.

Nutritional Analysis: 77 calories, 4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and 8g protein

Every day do something that will inch you closer to a better tomorrow.
Mike Sherbakov, CSCS, RYT, CPT

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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

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

Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein

Every day do something that will inch you closer to a better tomorrow.
Mike Sherbakov, CSCS, RYT, CPT

Roasted Broccoli and Cauliflower

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

1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
2. 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.
3. 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.
4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
5. Drizzle the lemon juice over the cooked florets and serve immediately.

Nutritional Analysis: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein

Holy Guacamole!

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 make your favorite avocado recipe, place them in a brown paper bag and store them at room temperature. Voila!  Avocados ripening before you have a chance to eat them?  Place them in the refrigerator and this will slow down the ripening process.

 

Ingredients

 

- 1/2 tomato, diced

- 1/4 onion, diced

- 2 Haas avocados

- 1 jalapeno, minced (optional)

- juice from 1/2 lime

- handful of fresh cilantro, chopped

- salt, to taste

- pepper, to taste

 

Directions

 

Halve avocados and remove the large seed. Score with knife and scoop out the good stuff. Lightly mix all ingredients in a bowl. Leave some chunks of avocado for good texture.  Cover with plastic wrap and refrigerate until needed. Press that plastic wrap right up to the guacamole to keep it nice and green. I like to leave the seeds in the bowl to prove to my friends it's homemade when they say it tastes so good I must have bought it (stays fresher longer too) :) 

 

As always, if you can't get your monounsaturated fats from the superfood avocado in this healthy guacamole, chew down some almonds, cashews or macadamia nuts.  Research shows that diets with healthy amounts of monounsaturated fats have a host of amazing health benefits including decreased risk for breast cancer, reduced cholesterol levels, weight loss and more. Studies have found that switching to monounsaturated fat from diets with trans fats and polyunsaturated fats results in weight loss.

Hope you enjoyed the recipe and information!  Check back in next week when I introduce another delicious superfood.  If you made this guacamole and love it, comment "holy guacamole!" below and share this with your friends.  

To your optimal living,

Mike Sherbakov, CSCS, RYT, CPT

Sources:

Mark Wolk, Alicia, “A Prospective Study of Association of Monounsaturated Fat and Other Types of Fat With Risk of Breast Cancer,” Archives of Internal Medicine. http://archinte.ama-assn.org/cgi/content/abstract/158/1/41

My Quest for Greatness

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I remember researching “enlightenment” at 14 years old.  I wasn’t quite sure what I was looking for, but I knew that something inside me sought answers.   I wanted to learn about life and intention. Little did I know it would be the experiences throughout the next decade that would teach me the all-too-important lessons a book never could.

To say the last several years had their share of ups and downs would be a slight understatement.  It hasn’t been an easy journey… yet I wouldn’t have it any other way.  

My quest for greatness begins with what I strive for in life:  authenticity, integrity and purpose. 

Authenticity (def): the degree to which one is true to one's own personality, spirit, or character, despite external pressures.

Perfect.  How often do we hear that?  Perfection was so important to me; it caused me to abandon my authenticity.  I had the picture perfect life planned at 14: graduate high school, go to a great college, meet a beautiful girl, get married, buy a house, have kids and grow old.  It was simple.

Sometimes life doesn’t go as planned.  The reality ended up quite different from my “plan” and I couldn’t allow myself to let go of what I thought “perfect” should be.  Why?  I have discovered we often try to show everyone that we are flawless in hopes that we will be liked and accepted.  Not only is it impossible to please everyone; we shouldn’t even try.

Our beauty lies in our vulnerability, our love, our complex emotions - our authentic imperfections.  When we embrace who we are and choose to be authentic, instead of perfect, we open ourselves to deep meaningful relationships and real happiness. There is no need to pretend to be someone you’re not.  You are perfectly imperfect just the way you are.

MY LIFE

Integrity (def): the concept of consistency of actions, values, methods, measures, and principles.

Another pivotal discovery in my adult life is that circumstance does not define character… integrity does.  Aristotle said it best with, “we are what we repeatedly do.”

Being rebellious in high school does not define me as “bad ” just the same as graduating college with honors does not define me as “good”.  Serving on active duty in the Marine Corps does not define me as a “jarhead” the same way I am not a “frat boy” because I joined a fraternity.  I am nothing in quotation marks.  I am me.

As long as I strive to consistently align my thoughts with my actions, I will live with integrity.  It is my belief that integrity is the glue between authenticity and purpose.

Purpose (def): the reason for which something is done or created or for which something exists.

When I discuss finding and living your purpose, I’m not referring to placing your life on hold to discover something mysterious that’s hidden somewhere nearly impossible to reach.

I genuinely believe we all have a unique arrangement of strengths, experiences and passions that blend together in unexplainable ways, leading us to our most authentic, purpose driven lives.

It is almost too easy to get wrapped up in the notion that “someday when I’ve figured it all out and I’ve discovered my purpose, I’ll be happy and until then my life sucks”.  Living a life of purpose is all about knowing that our highest goal or ultimate purpose is seeing just how consistently we can plug into the best within us.  With that as our goal, every moment gives us an opportunity to be on purpose.

“In life we do things.  Some we wish we had never done. Some we wish we could replay a million times in our heads.  But they all make us who we are, and in the end they shape every detail about us.  If we were to reverse any of them we wouldn’t be the person we are.  So just live.  Make mistakes.  Have wonderful memories.  But never ever second guess who you are, where you have been, and most importantly where it is you’re going.” –Unknown

Here I stand on my personal quest for greatness. Striving to live with authenticity, integrity and purpose. Excited to embrace the growth and development as I focus on only that which I can control.  No regrets, no worry of the past for it is has led me to this moment that I wouldn’t trade for the world.  Proud of the  life I’ve created, as it all makes sense when I look back to connect the dots.  It is perfectly imperfect and it has only begun.

To your quest,

Mike Sherbakov  

Salmon Broccoli Scramble

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2

Here's what you need...

• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 8oz grilled or smoked salmon, separated into small pieces
• dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein. 

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

Mike Sherbakov, CSCS, RYT, CPT

Guilt-Free Cobbler

This recipe makes a perfect dessert for any time of the year. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well. 
Servings: 1 

Here's what you need:

• 1 sweet, ripe peach (or apple or pear)
• coconut cooking spray
• 1 teaspoon agave nectar
• pinch of sea salt
• pinch of freshly ground cinnamon

1. Wash, peel and pit the peach. Chop into bite-sized pieces.
2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein. 

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

Mike Sherbakov, CSCS, RYT, CPT