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  • Recipe: Turkey, Nectarine & Muenster Cheese Pita Pocket

    Recipe: Turkey, Nectarine & Muenster Cheese Pita Pocket

    Even though summer is winding down, the temperature sure isn't! That means lunches need to be fast, easy, and cool! This recipe is not only delicious but you can substitute the nectarine for peaches considering it's peach season here in DE! Ingredients:
    Butcher-cut deli turkey meat
    muenster cheese slice
    firm nectarine slices
    arugula lettuce
    olive oil OR avocado mayo
    whole wheat pita pocket Directions:
    Place 2 oz of turkey, 1 cheese slice and up to 1 tbs mayo in pita pocket.
    Top pita off with unlimited nectarine and lettuce! *Why "unlimited"? Because you can only stuff so much inside a pita :)
    Eat with a 3/4 sandwich-size ziploc fresh veggies!
    Enjoy! ....

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  • Recipe: BBQ Chops and roasted sweet tater Hobo Packs

    Recipe: BBQ Chops and roasted sweet tater Hobo Packs

    Everyone loves a good BBQ, especially when there's pork chops involved. This recipe is a great one for summer! serving size: 3 oz cooked pork, 3 good tong grabs hobo pack veggies Ingredients:
    1 1/2 lbs Yams, eel on, diced into 1" pieces
    4 cups kale or spinach or chard, stems removed
    2 tbsp canola oil, divided
    1 tsp chili powder
    1 tsp smoked paprika
    1/2 tsp kosher salt, divided
    1/4 tsp garlic powder
    canola oil spray
    two 8-10 oz boneless pork chops, about 3/4" thick, trimmed
    4 tbs lowest sugar bbq sauce you can find (Stubbs Original is a good choice, if you have it)
    2 tbs cold water Directions:
    Pre heat gril to high. Lay two 2' pieces of foil, one over-top, the other mid-way, creating ....

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  • Dover Nutritional Coach talks habits vs metabolism

    Dover Nutritional Coach talks habits vs metabolism

    Have you ever found yourself thinking that your metabolism is dead? That no matter what you do you’ll never lose the weight? You’re not alone. We hear it a lot: my metabolism is dead, my metabolism is sluggish, my metabolism just doesn’t work. But what if your metabolism isn’t the problem? What if it’s your habits? When people talk about metabolism, a lot of the time they really don’t have a good grasp of what your metabolism actually is and how it functions in your body. What your metabolism is in charge of is your total daily energy expenditure, meaning how many total calories you burn each day. There’s a few ways that ....

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  • Dover Personal Trainer talks drive, capacity, and capability

    Dover Personal Trainer talks drive, capacity, and capability

    When it comes to reaching our goals, every single day we make a decision to either move towards our goals or move away from our goals. It's our habits that establish whether or not we will reach our goals. All too often we underestimate the impact of the choices we make today, in favor of looking toward the end result: "Someday I'll lose 50 lbs." It's easy to say, oh I'll start tomorrow, or eating bad on the weekends isn't a big deal, but in the long run the result of those small decisions can accumulate in not reaching the goals you have set for yourself. The idea that weight loss should be quick and painful is totally false: you don't have to completely uproot your life and change ....

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  • Recipe: Morning Cup O' Joe Banana Smoothie

    Recipe: Morning Cup O' Joe Banana Smoothie

    Is it just me, or does this summer seem abnormally hot and humid? When the weather is like this the last thing I want to do is stand in front of the stove and feel the hot air against my face, let alone drink a cup of hot coffee to help wake me up. For breakfast there's a lot of different options that won't cause you to sweat; probably one of the easiest (and tastiest) options is the smoothie. But what if you could combine your breakfast with your coffee? Now that would be a win-win situation. Check out this recipe below for an easy, quick, and tasty way to start your mornings during the hot summer! **The grams listed is the macro nutrient, protein, not the weight. Ingredients: **14 ....

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  • Overcoming the "Sitting Disease"

    Overcoming the "Sitting Disease"

    Extra, Extra, read all about it! America has been overcome by a deadly disease: the sitting disease. It may sound a little ridiculous, and many of you have probably asked this simple question: is sitting really killing us? The short answer: yes, sitting is REALLY killing us, but not in an overt way. Death by sitting occurs slowly, over time. Before we get into sitting and how it is a contributor to death rates in America, let’s look at what lack of movement causes and how it is impacting the vast majority of the country. According to the Center of Disease Control (CDC), 6 in 10 adults in America have a chronic disease, and 4 in 10 adults have 2 or more. Chronic ....

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  • Dover Personal Trainer Talks Cost: The Cost of Your Health

    Dover Personal Trainer Talks Cost: The Cost of Your Health

    Take care of your health now, while you are able. We hear it a lot: “Eating healthy and pursuing a healthy lifestyle is too expensive!” We aren’t going to lie to you: yes, eating healthy and exercise CAN be expensive, but compared to what? According to the American Diabetes Association (ADA), on average people diagnosed with Diabetes spend $16,752 per year on medical costs. Currently, over 100 million people are living with Diabetes in America, and according to the Center for Disease Control (CDC) 81.4 million people have been diagnosed with pre-diabetes. Diabetes is just one disease that can be caused by being overweight, obese, ....

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  • Recipe: Egg Bites

    Recipe: Egg Bites

    Breakfast is always said to be the most important meal of the day, but for a lot of our clients it's the hardest! They don't have time to cook every single day and make sure that they are getting a good amount of protein in. That's where these delicious egg bites come in! Substituting egg whites for whole eggs cuts down the saturated fat, which makes it easier for you to reach your goals. This recipe is easy and only takes about 15 minutes to bake! 1 muffin = 2 units of protein Ingredients: Egg whites (liquid, 1/2 cup per muffin tin) Spinach, chopped fine Onions, chopped fine Bell peppers, chopped fine Salt and Pepper Directions
    Pre-heat oven to 400 degrees and spray a ....

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  • Dover Personal Trainer on Recovery & Stress Part One: Sleep

    Dover Personal Trainer on Recovery & Stress Part One: Sleep

    Recovery & Stress Part One: Sleep For a lot of our clients, February, March, and April can be a VERY busy time, and for most it means higher stress levels that can get in the way of becoming the best version of themselves. What most people don’t know is how important recovery is during stressful times, or if they do know, they definitely don’t know how to make it happen. We wanted to take a moment to address this whole stress situation. Over the next few weeks we’re going to give you 5 tips on recovery that you can start implementing TODAY to make a huge difference for your TOMORROW! The first one is Get Enough Sleep, followed by managing stress, ....

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  • Dover Nutrition Coach: Food is NOT your enemy!

    Dover Nutrition Coach: Food is NOT your enemy!

    When people make an appointment with us to discuss nutrition, we’re never sure what the appointment is going to entail. Most people know that eating chicken and vegetables is a better choice than eating a hamburger and fries. There is a huge difference between knowing and then choosing what you want more. Some people think that they know what to eat, ut learn that maybe they don’t after all. We’ve learned over the years of counseling people regarding food, there are more emotional connotations that you can imagine when it comes to food. It seems that as we were raised, food played a huge role. When grieving we turn to “comfort food.” When ....

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