Dressed Avocado

Functional Aging

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com
  1. Dressed Avocado


    Here’s a tasty way to prepare wholesome avocado. All you do is slice the avocado, drizzle it with lemon juice and sprinkle with sweet paprika and ground cumin. Easy! What’s surprising is how vibrant the flavors are from such a simple combination.

    The perfect snack or side to enjoy with your dinner. Be sure to prep this right before serving so that the avocados are as fresh as can be.

    Courtesy of RealHealthyRecipes.com

    What you need
    Serves 2

    1 avocado, sliced
    Freshly squeezed lemon juice
    dash of sweet paprika
    dash of ground cumin


    1. Slice your avocado, generously drizzle it with lemon juice and then sprinkle with paprika and ground cumin. That’s it!

    One serving equals 147 calories, 13g fat, 69mg sodium, 8g carbohydrate, 6g fiber, 1g sugar, and 2g protein.

  2. Lemon Blueberry Protein Bar

    Here’s a lovely departure from chocolate-themed protein bars, with a delightful combination of lemon and blueberry. If lemon isn’t your thing then leave out the lemon zest and embrace the vanilla-blueberry vibe.

    Courtesy of RealHealthyRecipes.com

    What you need Serves 20

    • 1 cup unsweetened coconut milk
    • 1 cup almond butter
    • ½ cup dried blueberries
    • 2 cups uncooked, rolled oats
    • 1 Tablespoon lemon zest
    • 2 cups vanilla protein powder
    • 3 Tablespoon coconut oil, melted
    • 1 Tablespoon Swerve confectioners style erythritol


    1. Line the bottom and sides of an 9 × 9-inch baking pan with parchment paper, so that the parchment paper hangs over the sides. (These will be your handles to easily pull the protein bars from the pan once they’re done.) Lightly rub the parchment paper with coconut oil.
    2. Combine the coconut milk and almond butter in a pot over low heat. Stir often, until fully combined and smooth, then remove from heat and allow to cool.
    3. Blend the dried blueberries in a food processor until creamy. Add the almond butter mixture, oats, and protein powder and pulse until fully incorporated. Press the dough into the prepared dish and place in the freezer for 10 minutes. Cut into 20 bars.
    4. Whisk the coconut oil and Swerve together in a small bowl. Drizzle over the protein bars. Chill until the glaze sets, about 5 minutes. Store in the fridge.

    Nutrition One serving equals: 80 calories, 5g fat, 23mg sodium, 5g carbohydrate, 1g fiber, 1g sugar and 12g protein.

  3. Toasted Lemon Quinoa Cabbage Salad

    Here’s a unique new salad recipe to try, that’s far from ordinary. With cabbage, green olives, chickpeas, quinoa and a lemony dressing, this salad really satisfies! It’s fantastic as a meal all on its own, or to be served with a larger meal.

    There are many elements of this salad that stand out, most particularly the green olives. With a creamy feel and smooth taste, these olives are a perfect pair with the lemony dressing. Don’t be surprised if you find yourself making this salad time and time again – and sharing with your friends and family. Enjoy!

    What you need

    Serves 6

    • 1 ½ cups water
    • ½ cup red quinoa, rinsed well
    • 1 teaspoon salt
    • 2 Tablespoons extra-virgin olive oil, divided
    • ½ head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise
    • 1 can (15 ounces) chickpeas, drained and rinsed
    • 3 ounces pitted large green olives, such as Castelvetrano or Cerinola, halved (about ¾ cup)
    • 1 lemon, zested and juiced
    • Salt and pepper to taste


    1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and ½ teaspoon salt, and return to a boil. Reduce heat to low, cover, and simmer 15 minutes. Uncover, raise heat to high, and cook until water evaporates and quinoa is dry and tender, about 5 minutes (stir frequently to prevent scorching)

    2. Heat 1 Tablespoon oil, cabbage, 1 teaspoon salt in a large nonstick skillet over medium-high heat, and cook, stirring occasionally, until tender and golden brown in places, about 8 minutes. Transfer to a bowl.

    3. Add remaining oil to skillet. Return sautéed cabbage to skillet, add quinoa, and raise heat to high. Cook, stirring occasionally, until quinoa is toasted and crisp, about 8 minutes. Remove from heat. Add chickpeas, olives, and lemon zest and juice, and toss to combine. Season with salt and pepper. Enjoy!

    I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

    Talk Soon,

    Yours in Health and Fitness,


    The YPB Team
    (361) 857-5087
    Your Personal Best Training Studio 

  4. Lemony Kale Quinoa With Turmeric And Chicken

    What to do with fresh turmeric root? Why turn it into this SUPER FOOD medley! The fresh turmeric is extremely easy to incorporate into the dish and is used in both the marinade for the chicken and in the quinoa. Note: for those on a super low carb diet, feel free to sub in 4 cups of shredded cauliflower or Brussels sprouts in place of the quinoa. Reduce the broth to 1/4 cup and reduce the cook time in half.

    What you need

    Serves 6

    For the Turmeric Marinated Chicken

    • 1 cup coconut cream
    • 2 tablespoons olive oil
    • 1 Tablespoon freshly grated turmeric root
    • 1 teaspoon Ginger Root
    • juice from 1 Lemon
    • ½ teaspoon ground cayenne pepper
    • 1 clove Garlic, minced
    • 1 teaspoon sea salt
    • 2 pounds raw chicken breast, cubed

    For the Quinoa:

    • 1 tablespoon coconut oil
    • 1 tablespoon freshly grated ground turmeric
    • 1 teaspoon Curry Powder
    • ½ teaspoon cumin
    • 1 cup quinoa, rinsed and drained
    • 2 cups chicken broth
    • 2 baby kale, chopped
    • juice from ½ Lemon
    • 2 tablespoons raw pepitas


    1. Combine all of the marinade ingredients in a bowl, except for the chicken. Mix well to combine. Add the chicken cubes and mix well. Cover and place in the fridge for 2 hours, or up to overnight.

    2. Preheat the oven to 360 degrees F. Lightly coat a baking sheet with olive oil. Place the chicken cubes on the pan so that they aren’t touching. Bake for 20 minutes. Without removing the chicken from the oven switch to the high broil for 5 to 10 minutes. Remove once golden.

    3. In a medium sauce pan place the coconut oil over medium heat. Add the turmeric, curry and cumin. Heat until fragrant. Add the quinoa and stir frequently until it starts to make popping sounds.

    4. Add the chicken broth and bring to a low simmer. Cover, reduce the heat to low, and cook undisturbed for 10 minutes. Remove the lid, stir in the kale, and place the lid back, cooking for another undisturbed 10 minutes. Turn the heat off and let the quinoa sit for 5 minutes. Remove the lid and transfer to a bowl.

    5. Fluff the quinoa and mix in the lemon juice. Garnish with pepitas and serve with the chicken. Enjoy!


    330 calories, 21g fat, 21g carbohydrate, 300mg sodium, 1g sugar, 4g fiber, and 15g protein.

  5. Lemon Chicken Skillet

    This one-pan chicken dish is a whole meal in one skillet. But add a simple side salad to sneak in another serving of veggies. This calls for tender haricots verts because they’re quick cooking; traditional green beans likely won’t be tender enough after the brief cooking time in the end. If that’s all you have, steam them first, and then add them to the pan for the final step.


    • 12 ounces baby red potatoes, halved
    • 1 tablespoon olive oil, divided
    • 4 (6-ounce) skinless, boneless chicken breast halves, pounded to a ¾-inch thickness
    • ¾ teaspoon kosher salt, divided
    • ½ teaspoon freshly ground black pepper, divided
    • 2 thyme sprigs
    • 4 ounces cremini mushrooms, quartered
    • 1 tablespoon chopped fresh thyme
    • ¼ cup whole milk
    • 5 teaspoons all-purpose flour
    • 1¾ cups unsalted chicken stock (such as Swanson)
    • 8 very thin lemon slices
    • 1 (8-ounce) package trimmed haricots verts (French green beans)
    • 2 tablespoons chopped fresh flat-leaf parsley


    Step 1
    Preheat oven to 450°.

    Step 2
    Place potatoes in a medium saucepan; cover with water. Bring to a boil, and simmer 12 minutes or until tender. Drain.

    Step 3
    Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to the pan. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper. Add chicken and thyme sprigs to pan; cook 5 minutes or until chicken is browned. Turn chicken over. Place pan in oven; bake at 450° for 10 minutes or until chicken is done. Remove chicken from pan.

    Step 4
    Return pan to medium-high heat. Add remaining 2 teaspoons oil. Add potatoes, cut sides down; mushrooms; and 1 tablespoon thyme; cook 3 minutes or until browned, stirring once. Combine milk and flour in a small bowl, stirring with a whisk. Add remaining salt, remaining pepper, flour mixture, stock, lemon, and beans to pan; simmer 1 minute or until slightly thickened. Add chicken; cover, reduce heat, and simmer 3 minutes or until beans are crisp-tender. Sprinkle with parsley.

    Nutritional Information

    Calories: 342
    Fat: 8.6g
    Saturated fat: 1.8g
    Carbohydrates: 23g
    Fiber: 45
    Sodium: 642mg
    Protein: 43g

  6. Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

    What is Metabolism?

    Do “calories” really count?

    Well, yes they do, but they’re not the only thing that matters when it comes to how much you weigh and how much energy you have.  In other words it’s all about your metabolism.

    In a nutshell metabolism is how you take in oxygen and food and use them for energy, heat, and storage.  But what’s really more important is how fast your metabolism works i.e. your “metabolic rate”.  And you may have heard of RMR and TDEE, which are ways to measure your metabolic rate.

    But, what you may really want to know is what affects your metabolic rate, and how can you use that to your advantage.  Of course it’s not just about how much you eat but also your hormones, body composition, and even what you eat counts!

    Click here to read the full post about metabolism, what affects your metabolic rate and try my new recipe for a lean (metabolism-boosting) protein!

    Serves 4

    Try my new recipe for a lean (metabolism-boosting) protein!

    Recipe (Lean Protein): Lemon Herb Roasted Chicken Breasts

    • 2 lemons, sliced
    • 1 tablespoon rosemary
    • 1 tablespoon thyme
    • 2 cloves garlic, thinly sliced
    • 4 chicken breasts (boneless, skinless)
    • dash salt & pepper
    • 1 tablespoon extra virgin olive old

    Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish.  Sprinkle with ½ of the herbs and ½ of the sliced garlic.

    Place the chicken breasts on top and sprinkle salt & pepper.  Place remaining lemon, herbs and garlic on top of the chicken.  Drizzle with olive oil.  Cover with a lid or foil.

    Bake for 45 minutes until chicken is cooked through.  If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it)

    Serve & enjoy!

    Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!

  7. Lemon Pancakes

    Healthy and Delicious – Who Knew?!

    By Marcia Keener-CPT-ACSM, Wellcoach

    Many of my clients have the mistaken idea that healthy eating cannot possibly be tasty, and certainly not delicious.  However, Eating for Life by Bill Phillips contains recipes which offer evidence to the contrary.  My husband, Rick and I enjoy a leisurely weekend breakfast together each week.  We wanted a breakfast that we could look forward to for both taste and nutrition that could support a busy weekend day.  We wanted a balance of enjoyment and good health.  For the past several years (No, I did not mean months.) we have been enjoying The Golden Pancakes recipe found in that particular cookbook.  Not only do we prepare these pancakes for ourselves but any weekend guests enjoy them as well.  We have used the original recipe and have experimented with new flavors. Below is our favorite version:


    Lemon Golden Pancakes

    1 C uncooked whole grain rolled oats (not instant)

    6 egg whites (@ ¾ c)

    1 C fat free cottage cheese

    2 tsp vanilla (we use Mexican vanilla)

    1 tsp nutmeg

    6 packets Splenda

    Juice and zest of one lemon

    1 tsp of sea salt


    1. Lightly coat a nonstick skillet or griddle with cooking spray; place over medium heat.  If using an electric griddle, use 300 degrees/medium high.
    2. In a blender, combine oats, egg whites, cottage cheese, vanilla, nutmeg, sweetener, lemon juice, and lemon zest.  Blend on medium speed until smooth, about 1 minute.
    3. Pour batter about ¼ cup at a time, onto hot skillet. Cook pancakes until bubbly on top and dry around edges, about 3 minutes, about 3 minutes.  Turn and cook other side until golden brown, about 2 more minutes.
    4. While pancakes are cooking, microwave maples syrup and blueberries until warm.
    5. Place a serving of pancakes on warm plate.  Top with warm maple syrup and/or warm blueberries and non-fat whipped topping and a small amount of walnut pieces.  Enjoy!!!!!



    ¼ cup per serving of frozen blueberries heated (Use your preference on berries)

    Maple Syrup sweetened with Splenda

    Non-fat whipped topping

    Sprinkling of walnuts


    Serving Size and nutritional value:

    Recipe makes approximately 8 pancakes

    Servings: 2

    Nutritional Value per serving:  Approximately 4 pancakes

    Protein:     26 grams

    Carbs:          19.5 grams

    Fat:               1.5 grams

    Calories:    205

Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com