Stuffed Southwest Chicken

You know that skinless chicken breast is a great source of lean protein, but grilled chicken night after night gets boring. Here's a new way to dress up your healthy lean protein. The southwest flavors of chiles and lime make this a seriously tasty meal.
Servings: 4

Here's what you need...

• 4 oz light cream cheese, room temperature
• 1 (15oz) can diced tomatoes, drained
• 1/2 cup frozen corn kernels
• 1 (4oz) can Hatch green chiles, roasted and chopped
• Salt and pepper
• 4 organic, boneless, skinless chicken breasts
• 1 teaspoon olive oil
• Tajin seasoning (blend of dehydrated lime, ground chile peppers and salt)

1. Preheat oven to 350 degrees F.
2. In a medium bowl with an electric mixer on low speed, combine the cream cheese, drained tomatoes, corn and chiles.
3. Slice through the thick part of each chicken breast so that it opens like a book. Double wrap the chicken with plastic wrap and out it with a meat until it's 1/4 inch thick.
4. Season one side of each chicken breast with salt and pepper, then flip it over and spread with 1/4 of the cream cheese filling. Roll each chicken breast up and place it seam side down in a baking dish. Rub a little olive oil over the top of the chicken then season with Tajin and salt and pepper.
5. Cover and bake for 35 minutes. Remove the cover and bake for another 15 minutes.
6. Thinly slice and then serve.

Nutritional Analysis: One serving equals: 234 calories, 6g fat, 522mg sodium, 13g carbohydrate, 3g fiber, and 31g protein.

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

Mike Sherbakov, CSCS, CPT, RYT

Comfort Challenge 2: Broadened Horizons

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You’ve surely heard the quote, “every day try something that scares you.”  Although I love the concept of this mantra, I find it unrealistic to apply in a life demanding ever-increasing responsibilities and time we often don’t have.  Rather, my proposed comfort challenge is, “every day try something new.” 

In case you missed a past blog discussing infinite doorways, a comfort challenge is a test of character; a chance to step outside of your “bubble” and learn something new about yourself and the world.  The beauty of this particular challenge is that it can be applied on a variety of levels. 

Any particular horizon is only as expansive as the individual’s past experiences.  Those who have had the fortune of traveling (especially to areas where extreme poverty or suffering is witnessed) can attest to the fact that you do not return the same person as when you left.  Something has caused a shift in perspective, a broadened horizon.  It is often difficult to pin point exactly which part of the experience causes us to feel this way, but the feelings certainly can’t be denied.

Imagine being able to experience this on a daily basis.  I’m here to argue the notion that it is in fact, quite possible.

If every new experience shifts our perspective and stimulates growth, it would be crazy not to try something new!  Outside of full-blown adventures like skydiving, climbing Mount Everest and traveling the world, there are millions of feasible ways to broaden horizons and learn something new (after all, if you’re not learning you’re not living.)  Here are a few realistic suggestions I have discovered to be applied on a daily basis:

1) Instead of frequenting a restaurant you love, make it a point to try a new location each time you eat out.  Larger scale?  Try an entirely new cuisine (Indian, Ethiopian, Russian) Smaller scale? Order something you’ve never had at the restaurant you love.

2) Take a weekend and travel somewhere you’ve never been. Get lost!  Larger scale? Take a weekend trip to a different state or somewhere further than an hour away.  Smaller scale?  Take a different route to work or school, maybe even a different mode of transportation.

3) Learn to play a musical instrument.  YouTube lessons are free!  Larger scale?  Sign up for classes or lessons (accountability can be important for adherence in the beginning of the process).  Smaller scale?  Go to a coffee shop and listen to an open-mic performance (make sure to introduce yourself to the artist after the show)

4) Read a book! Crazy concept I know.  Whether it’s a physical book or an audio book, reading has to be one of the simplest ways to stimulate the mind and foster mental growth.  Larger scale?  Join a reading or book club where you can intelligently discuss your perspective with like-minded individuals.  Smaller scale?  If you can’t peel yourself away from the TV, attempt to watch educational shows instead of mindless entertainment.

The above are merely a small glimpse of the countless opportunities available to you. Humans are creatures of habit; it is easy to get comfortable and find oneself in a monotonous routine.  Maybe you will find something you are passionate about on your journey to attempt something new or maybe you just discover something you don’t like.  In any case, give the comfort challenge a shot because you just never know, you may be pleasantly surprised.

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

Mike Sherbakov, CSCS, CPT, RYT

www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

Something to Think About

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Find a comfortable space today, allow yourself 5 minutes in silence and think about how the following quote may apply to your life:

"You can be fully satisfied with where you are, understanding that you're eternally evolving. When you get into that place of feeling appreciation of where you are and of who you are, and appreciation of what you are, and you accept that you are a never-ending, always unfolding Being, then you can stand in that delicate balance of being optimistic about what is to come, without being unhappy about where you stand. Find a way of eagerly anticipating future changes, while at the same time you are in love and satisfied with who, what, where and how you be."

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

Mike Sherbakov, CSCS, CPT

www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

Tropical Chicken Salad from HMS Fitness Newsletter

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

1. 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.

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Helpful Tips

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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 completed we each have 4 unique recipes amounting to approximately 8-10 meals prepared for the week. Not only do you improve your recipe and food preparation knowledge, you will notice a savings in your grocery bill as well as less time spent in the kitchen as you gain confidence in your cooking ability. 

2)  Quality over quantity

Dreading getting out of bed when the alarm goes off?  As a society we are not only deficient in the amount of sleep we get, we are deficient in our quality of sleep.  When it’s time for bed, ensure the lights in the room are off (the darker the better), you are a comfortable temperature (too warm a body may cause night terrors) and you are not falling asleep to a turned on television.  Countless sleep studies demonstrate if even one of these factors is altered from the norm, quality of sleep is drastically reduced.  Have you ever awoken to find outside sounds incorporated into your dreams?  I noticed this happening to me and started listening to the “nature” or “peaceful seclusion” station on Pandora while sleeping.  Now I find I rarely have nightmares and the dreams I do remember are peaceful, often finding myself in a forest or near a waterfall.

3)   Get Started Right

Within 30 minutes of waking, I like to drink a cold glass of water and eat a healthy breakfast (approximately 30 grams of protein) to get my metabolic engine started.  My go-to breakfast includes a scoop of vegetables (pre-cut for the week and kept in a large tupperware container) mixed with egg whites and spinach.  It takes less than 10 minutes to prepare and eat.  I received this advice from the Tim Ferriss bestseller, The 4 Hour Body.  It may not work for all but I have noticed significantly higher energy levels throughout the day as well as minimum “crashing” in those times after a meal.  For more information on the importance of breakfast, read the blog “Breaking the Fast.”

Look for more helpful tips in upcoming blogs.  Live healthy, be well.

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

Mike Sherbakov, CSCS, CPT

www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

 

Everything We Need

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Inspiring.  Insightful.  Joyous.  Wise. 

His Holiness the 14th Dalai Lama... what an incredible man.  I was fortunate enough to attend a lecture and hear the Dalai Lama speak on a variety of topics.  With overwhelming wisdom and powerful messages, one stood out to me more than any other.  Adversity.  The Dalai Lama spoke of how to make sense of struggle and challenge in our lives.  Interestingly enough, a dear friend with whom I feel a strong connection sent me this quote last week*:

"I asked for Strength…

And life gave me challenges to make strong.

I asked for Wisdom…

And life gave me problems to solve.

I asked for Prosperity…

And life gave me brain and brawn to work.

I asked for Courage…

And life gave me danger to overcome.

I asked for Love…

And life gave me troubled people to help.

I asked for favors…

And life gave me opportunities.

I received nothing I wanted

I received everything I needed."

*Note the original quote had “life” replaced with “God.”  I believe “God” to signify anything you may or may not believe in.  I replaced “God” with “life” in order to include believers and non-believers alike.  It makes no difference your faith or lack thereof.

It was inspiring to see the Dalai Lama, a man who has witnessed so much pain, to be so joyous.  Throughout his lecture, he maintained a radiant smile and displayed his light heartedness by telling jokes and even wearing a San Diego State University visor in addition to his traditional monk attire.  He mentioned being thankful for everything he had experienced, never wishing for an “easier” life.  How does a man who knows so much suffering in the world maintain such a level of peace and compassion?

As I look back on my life thus far, the words of the Dalai Lama and the quote above resonate deeply with me.  I remember often wishing for things to be easy.  I cursed times of difficulty, questioning why I was faced with a particular circumstance.   Here I stand years later, reaffirmed with the notion that life gives us not what we want, but rather what we need. 

As soon as challenges cease in our lives, our growth and spiritual development cease all the same.  It is specifically through difficulty that our true character is deepened. No doubt you will face moments when you feel like there is no end in sight, ready to quit… that is adversity.  There will never be anything you confront in life that cannot be overcome.  Understand that down the road you will look back, able to connect the dots of your life and make sense of it all.

Maybe take a moment to observe where you are in life.  Our lives are a collection of moments; you would not be where you are today if it wasn’t for every moment that occurred thus far, challenges and difficulty included.  Be thankful for the challenges, for the opportunity to learn.  You are exactly where you are supposed to be. Instead of hoping for a life of leisure and ease, optimistically look forward to challenges ahead as an opportunity to build strength and character.

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

Mike Sherbakov, CSCS, CPT

www.HMSfitness.com

CLICK HERE TO SUBSCRIBE TO THE HMS FITNESS NEWSLETTER

Turkey and Veggie Soup from HMS Fitness Newsletter

This soup has everything going for it. The base is broth, not cream. It doesn't have any added carbohydrates in the form of rice or noodles. And it's filled with lean ground turkey.
Servings: 12

Here's what you need...

• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 1 bunch of carrots, chopped
• 2 onions, chopped
• 1 bunch of celery
• 1 fennel bulb
• 1.3 lbs lean ground turkey
• 4 cups veggie broth
• 1 (14.5oz) can stewed tomatoes
• 1 (15oz) can white kidney beans, drained and rinsed
• 4 ears of corn, kernels sliced off
• 3 Tablespoons tomato paste
• 2 teaspoons dried basil
• dash of salt and freshly ground pepper

1. In a large skillet heat the olive oil. Add garlic.
2. Add chopped carrots, cover for 5 minutes.
3. Add onions, celery and fennel. Sauté until soft.
4. In another skillet cook the ground turkey over medium heat until fully cooked, stirring often. Drain off excess fat.
5. Transfer the veggies to large soup pot and add the remaining ingredients, and the cooked turkey. Cover and cook over low heat for 40 minutes. Add extra water as desired.

Nutritional Analysis: One serving equals: 119 calories, 1 fat, 336mg sodium, 10g carbohydrate, 3g fiber, and 15g protein.

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