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Ask A Houston Expert: Best Workout Recipes

April 17, 2013 8:00 AM

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Photo Credit: Thinkstock

Photo Credit: Thinkstock

Working out is hard work and nothing undoes that work quicker than eating the wrong foods before or after. Three of Houston’s fitness experts share their go-to recipes for teriyaki ginger salmon that will make your mouth water, meatballs the whole family will love and blueberry protein bars that will keep you full when you’re on the go.
Christine Trowbridge
Yoga West – Katy 
23855 Cinco Ranch Blvd.
Katy, TX 77494
(281) 579-2287
www.yogawest.net

Christine Trowbridge is a nationally certified personal trainer as well as a fitness instructor and wellness coach. Currently she enjoys teaching TRX suspension training at the beautiful Yoga West in Katy, TX. She has been working in the Greater Houston area for the last 13 years assisting people with their lifestyle and fitness goals. She has a broad spectrum client base, from weight loss to muscle development, youth to adults. Christine enjoys working with and is sensitive to clients in need of losing in excess of 100 lbs. Good nutrition is seventy percent of the battle and starts in the home with complete makeover in eating habits, bringing the family aboard. As a mom, she knows that recipes have to appeal to the kids too and even the pickiest eater will enjoy these veggie packed meatballs.Turkey and Veggie Meatballs

  1. 2 lbs. ground turkey
  2. 1 cup spinach leaves
  3. 1 cup broccoli slaw
  4. 2 cloves garlic
  5. 2 eggs
  6. 1/2 cup chopped parsley
  7. 1/2 cup rolled oats
  8. 1/2 cup seasoned bread crumbs
  9. 1/8 cup of parmesan cheese
  10. 1 teaspoon garlic salt
  11. 2 teaspoons Italian Seasoning

Directions:

  1. Preheat oven to 230 degrees.
  2. Chop up parsley, spinach leaves, garlic and place in large bowl.
  3. Cook broccoli slaw for 4 minutes in microwave, allow to cool and then chop and add to bowl.
  4. Add in the eggs beaten, then the remainder of the ingredients and mix until well combined.
  5. Spray a baking sheet or line baking sheet with parchment paper.
  6. Make balls out of the mixture using an ice cream scoop or use hands.
  7. Place the meatballs on prepared baking sheet and bake in oven for 35 minutes.

Makes 6 servings.
Perfect for picky little eaters, sneaks in four different veggies!

Related: Tips For Keeping Your Kids Active From Houston Fitness Professionals


Lindy Pfingsten
Langham Creek Family YMCA 

YMCA of Greater Houston 
16725 Longenbaugh Drive
Houston, TX 77095
(281) 859-6143
www.ymcahouston.org
Lindy Pfingsten, a nationally certified trainer, brings many years of education and experience to her position as Healthy Living Director at the Langham Creek Family YMCA. With degrees in Education and Kinesiology-Sports Administration this hometown fitness expert knows the importance of eating healthy and living well. LindyFit Blueberry Crumb Protein bars are a favorite among Lindy Pfingsten’s clients. Perfect for a boost of energy before a workout or a snack, these fitness bars are packed with antioxidants and light enough to keep you from feeling weighted down before your workout.LindyFit Blueberry Crumb Protein

  1. 1.5 cups oat flour
  2. 2 scoops Protein Powder
  3. 1 T baking powder
  4. 1/2 cup Xyitol or Stevia
  5. 2 egg whites
  6. 1 cup unsweetened almond milk
  7. 1/2 cup unsweetened cinnamon applesauce

Directions:

  1. Spray 9×9 baking pan with non-stick spray.
  2. Preheat oven to 375 degrees.
  3. Combine dry ingredients in one dish, then combine wet ingredients in another dish.
  4. Combine wet and dry ingredients. Stir in blueberries. Pour into sprayed 9 in dish.
  5. Bake 25-30 min.

Serves 8, 2 squares each.

It’s been said that there is nothing better than the LindyFit Blueberry Crumb Protein Bars, unless maybe it is her LindyFit Lemon PoppySeed Bread/Muffins recipe.

Janell Gurule
Katy Family YMCA 

YMCA of Greater Houston
22807 Westheimer Parkway
Katy, TX 77494
(281) 392-5055
www.ymcahouston.orgJanell Gurule started her fitness career doing marathon running. Once she started she just couldn’t stop. Now she’s left her designer suits in the world of finance to put on fitness suits and encourage others the way she was encouraged when she first started out. Many marathons later she is working on her Les Mills training certification and recently completed her Body Pump video.  Les Mills is a world wide-fitness program and to become one of their instructors requires a training certification. Upon certification she will start instructing classes full time and move forward into teaching, Attack, CX, or RPM. Her inspiration now comes from watching someone cross that finish line for the first time knowing they just ran 13.1 miles and suddenly listen to them want to run 26.2, instead of facts and figures. This recipe for Teriyaki Ginger Salmon is so simple and makes for the perfect entree after a hard day of working and working out. It is even popular with the whole family.

Recipe: Teriyaki Ginger Salmon:
1. 4 Salmon Filets
2. Fresh Ginger, Shitaki mushrooms, Yellow and Red Bell Peppers, and Scallions (slice them thin)
3. Teriyaki Sauce (Use your favorite)

Directions:
Marinade all fresh ingredients for about an hour in one bowl and marinade the salmon and ginger in a separate boll.
Roll them in cedar planks and throw them on the grill

With these three recipes you can head to the kitchen without any muss, fuss or guilt before and after your workout.

Mother of four college to Kindergarten, Lisa Carey is a National and Local writer for Examiner. She brings with her 20 years experience in education, working with families and her enthusiasm for the Houston area. Her work can be found at Examiner.com.
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