Everyone knows that 70 - 80% of weight loss is based on what you intake (EAT).

Those who know me know that I have been involved with exercise throughout my life. As strong as my passion is for working out, equally as strong is my passion for food. The two women in my life are my wife Theresa and my mom, and they are two of the best cooks on the planet. So I always had plenty of good food around. When I get a chance to watch TV, my two favorite programs are not Friday Night Fights, or the Ultimate Fighters, but "Man vs. Food" and "Cake Boss."

Now, clearly Coach Dom is not a nutrionist or a Chef, but when I get permission, or when Theresa is asleep I will play around in the kitchen and experiment with some healthy recipes I pulled from magazine articles, the Internet, friends or my own creation. My plans for this section on our website is to identify a recipe or a healthy eating tip to share with all of you. Feel free to email me any healthy recipes that you would like to share.  

I promise, I'll try it before I post it!

Light Waldorf Salad


1 cup diced celery

1 cup crisp apples

1/2 cup chopped walnuts

1/2 cup seedless grapes halved

Ingredients: Dressing

1/2 cup unsweeten, low fat yogurt

1 tablespoon lemon juice

Place all salad ingredients in large serving bowl. Toss with dressing and keep refrigerated untill ready to serve.


Coach Dom


Healthy garbage plate coaches style


1 small to med apple

1/4 cup of oats

1/2 cup water

1/4 cup low fat gronola

1/8 cup chopped walnuts

2 egg whites

1 egg

1 tsp lite maple surup

  1. in a medium bowl combine oats and water cook for 3 min in microwave on high for 3 min.
  2. cut apples in thin slices, put in another medium bowl cook in icrowave for 2 min.
  3. scramble eggs and in medium size pan
  4. combine apple, oats, gronola, walnuts add maple surup to taste.
  5. put your eggs on top

something you won't find at Nick Tohoe's


keep punching

Coach Dom Wink

Egg White Burrito

You must of heard this one many times before, "breakfast is the most important meal of the day" well with my schedule, age and workload it is a priority for me. I make sure I don't just grab something I plan it out and prepare a nice balance fortified meal.

Egg whites, tomato, onion, whole wheat tortilla


2 whole wheat tortilla's

7 egg white

1/2 tomato

1/4 onion

1/4 green pepper

2 pinches of parm

1/4 cup of salsa


  1. Scramble  egg whites.
  2. Chop green pepper, onion, and tomatoes into small pieces.
  3. Spray pan with cooking release spray (Pam)
  4. Cook onions and peppers until onions are translucent. Season with salt, pepper, garlic powder.
  5. Add tomatoes. Cook for another minute and a half.
  6. Add egg mixture. Cook through.
  7. Place on whole wheat tortilla
  8. Add salsa of your choice.
  9. Serves two hungry people.



Coach Dom



Coach had pancakes this morning, not exactly the kind of cakes you would find made on the Cake Boss but one of my favorates.


1 cup of low fat cottage cheese

1 cup quaker oats

6 large eggs, whites only

2 packs of splenda sweetner

1/4 tsp of ciniman

1/4 tsp of vanilla

maple syrup for taste

makes 2 servings

put all the above, except the maple syrup in a blender for 2 minute till smooth.

get your pan warm, lightly spray with cooking spray, measure out a 1/4 cup of pancake mixture, should take 1-2 minutes per side, place on plate and serve with a LIGHT amount of maple syrup.

Healthy and tasty.

Keep Punching

Coach DomWink




Raw almonds are a great source of protein and a healthy, delicious snack, but who can stop and eat only one handfull. One thing that I do is buy a 2 lb bag of raw almonds and measure a hand full or 1/3 cup and place them in snack size zip lock bags, it only took me 10 minutes to portion out the 2lb bag and now I am set for a month of guilt free snacks.

keep punching

Coach DomSmile



Fast food can be Healthy:

Here is an idea on how to make the most of your fastfood joints and keep things healthy. Last night I did not feel like a heavy meal after teaching the kids at Aquinas and Mrs. Coach also had a full day, so we tag team dinner, Theresa picked up 3 plain side salads at Wendy's 120 calories each.

When I got home I took over.Put all 3 salads in a large bowl mixed them up with Olive oil, balsalmic vineger and a little Arbor Hill black raspberry cellery dressing to sweeten things up (do need to add) coach has a sweet tooth, split the salads into 2 bowls, topped each off with low fat fetta, 1- 6 oz. can of White Albacore Tuna, 10 kalamata olives, and a little almond accent. Just what the coach was in the mood for, lite and healthy.

Keep Punching

Coach DomWink


 Tuna Hummus:

This is very simple and you can have it for lunch or for a mid afternoon snack. Its a tuna hummus sandwich spread. Preparation time 5 minutes. This serves 3.

The ingredient are:

1- 6 oz. can of White Albacore Tuna

2-3  tablespoons of Hummus, there are different flavored hummus I used tribe Classic.

1 tablespoon of Organic Flax Seed

3 Arnold select Sandwich Thins, Whole Wheat

In a blender or small food processor add tuna, blend till chopped up, add Hummus and Flax Seed

mix in blender or food processor till it turns into a paste. spread mix onto Arnold select bread add

lettuce and tomatoes to make a delicious sandwich.