Mike Klein GLF

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Here’s a good list of nutritious food for over the holidays. Something to think about. If you want to try something different but still stay on the healthy train. Please reach out with any nutrition or personal training questions. Message me to schedule your free consultation.

Lighten Up Your Holiday With These Healthy Christmas Recipes Translation: more room for cookies! 😉

What are your go to or best hamstring exercises?
I like dr. Mikes version.

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The BEST Hamstrings Exercise Dr Mike Israetel, Menno Henselmans

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Chicken and rice can get old! Heres something with a little more flavor that is easyy to make.

For an easy and healthy chicken and rice casserole, look for recipes that focus on whole foods and avoid canned cream soups, which are often high in sodium and preservatives. Using fresh vegetables, herbs, and a savory broth creates a flavorful and nutritious meal.
Healthy Chicken and Rice Casserole Recipe

Healthy chicken and rice bake
This recipe combines chicken, rice, and plenty of vegetables in one dish, making it a simple and complete meal.
Ingredients:
1½ lbs boneless, skinless chicken breast, cut into 1-inch pieces
1 cup dry long-grain white rice
2 cups low-sodium chicken broth
1 cup small broccoli florets
1 large carrot, chopped
½ small yellow onion, chopped
1 tsp salt
¼ tsp ground black pepper
2 tsp chopped fresh thyme
¼ cup sliced almonds (optional, for garnish)
Cooking spray

Instructions:
Preheat your oven to 350°F and spray a 9x13-inch baking dish with cooking spray.
In the baking dish, stir together the chicken, rice, chicken broth, carrot, onion, broccoli, salt, pepper, and thyme.
Cover the dish tightly with aluminum foil and bake for about 1 hour and 10 minutes, or until the rice is tender and the chicken is cooked through.
Remove the dish from the oven and discard the thyme stems if using fresh sprigs.
Fluff the rice with a fork and serve, garnished with sliced almonds.

Tips for a healthier casserole
Use brown rice: For a boost of fiber and nutrients, substitute brown rice for white rice. You may need to increase the cooking time or liquid slightly, as brown rice takes longer to cook.

Add more vegetables: Incorporate other nutrient-rich vegetables like bell peppers, mushrooms, or spinach for extra flavor and vitamins.

Make your own creamy sauce: Instead of using canned cream soup, create a healthier sauce by whisking a little flour into warmed milk or chicken broth. You can also use Greek yogurt or pureed cauliflower for a thick, creamy texture.

Spice it up: Enhance the flavor without adding sodium by using spices like garlic powder, onion powder, paprika, or herbs like rosemary and sage.