This fitness blog includes helpful fitness, training, and nutirition tips to help you reach your desired goals. No matter what path you choose - I can help you get there! It is my intention to create a direct link between exercise and enjoyment!
Wednesday, October 31, 2018
Monday, October 29, 2018
8 Eating Tips for Maintaining a Healthy Immune System
1) Eat real food—food
you can pronounce. Avoid foods that
have ingredients too complex to read.
2) Eat a "rainbow" of foods—foods of all
colors, considering these foods contain bioflavonoids (super antioxidants).
3) Eat an adequate amount of fiber (approx. 30 to 40
grams/day). Fiber assists the body rid itself of toxins that may be absorbed
into the bloodstream. The fact is, fiber can be found in many foods but is
especially abundant in fresh fruits, vegetables, and some grains.
4) Try incorporating plant-based complete proteins
into your diet, for example: edamame, quinoa, soy, and tofu.
5) Lower your consumption of total fats in your diet,
especially trans fatty acids (e.g. partially hydrogenated oils) and saturated
(solid) fats.
6) Lower your in-take of processed foods (such as fast
food or junk food), antibiotics and hormones (found in chicken, beef, and dairy
products).
7) Avoid
foods containing high-fructose corn syrup or foods that have some form of sugar
(or sweetener) listed in the top 3 ingredients on the label; they have very
little nutritional value.
8) Drink plenty of water. Proper hydration helps
eliminate metabolic byproducts and toxins; it also is vital for optimal
physical and mental health.
Healthy Monday Recipe
Chickpeas and Curried Tomatoes
This recipe provides 4 servings
Ingredients:
1) 6 scallions, thinly sliced, parts separated
2) 1 tablespoon grated fresh ginger
3) 2 tablespoons olive oil
4) 1 teaspoon curry powder
5) 1 15.5- ounce can chickpeas, rinsed
6) 2 pints grape tomatoes
7) 1 tablespoon lime juice
8) 1/2 teaspoon sea salt
9) 1/2 teaspoon freshly ground pepper
Instructions:
1) Cook the white parts of the scallions, the ginger, and curry powder in the oil in a large skillet over medium heat for 3 minutes. Add the tomatoes and cook until they start to burst, approximately 5 minutes.
2) Add the chickpeas and lime juice, sprinkle with the scallion greens, and season with 1/2 teaspoon sea salt and 1/2 teaspoon freshly ground pepper.
Enjoy!
Friday, October 26, 2018
2 Links of Interest
What is wrong with what we eat
Teach every child about food
Awareness is the first step to making any sort of positive change.
Monday, October 22, 2018
Healthy Monday Recipe
Orecchiette Pasta with Almonds, Green Olives, and Red Onions
This recipe provides 4 servings
Ingredients:
1) 12 ounces orecchiette pasta
2) 1 red onion, chopped
3) 2/3 cup roasted almonds, roughly chopped
4) 2/3 cup pitted olives, chopped
5) 2 tablespoons lemon juice
6) 1/2 cup finely grated Parmesan cheese
7) 1 cup ricotta cheese
8) 2 tablespoons olive oil
9) 1 teaspoon sea salt
10) 1/4- 1/2 teaspoon pepper
Instructions:
1) Cook the pasta according to the package directions. Drain, reserving 1 cup of the cooking water.
2) Cook the red onion in the two tablespoons of oil in a large skillet over medium -high heat, until tender. Season with 1/2 teaspoon sea salt and desired amount of pepper. Add the pasta, almonds, olives, lemon juice, Parmesan, 1/2 teaspoon salt, and the 1 cup of reserved cooking water; toss.
3) Top with the 1 cup of ricotta cheese, drizzle with small amount of olive oil, and pepper, if desired.
Enjoy!
Friday, October 19, 2018
Nutritional Tip
Something to consider...
When purchasing fish, wild fish from northern waters are preferable to farm-raised because wild fish eat a considerable amount of algae, which is a rich source of omega-3 fatty acids.
Farm-raised fish are fed cornmeal, and it just so happens that cornmeal is low in omega-3 fatty acids.
Cold water fish are an excellent sources of omega-3 fatty acids, examples include: albacore tuna, mackerel, salmon, sardines, and herring. Dark green leafy vegetables and soybeans are also very good sources of omega-3 fatty acids.
When purchasing fish, wild fish from northern waters are preferable to farm-raised because wild fish eat a considerable amount of algae, which is a rich source of omega-3 fatty acids.
Farm-raised fish are fed cornmeal, and it just so happens that cornmeal is low in omega-3 fatty acids.
Cold water fish are an excellent sources of omega-3 fatty acids, examples include: albacore tuna, mackerel, salmon, sardines, and herring. Dark green leafy vegetables and soybeans are also very good sources of omega-3 fatty acids.
Monday, October 15, 2018
Healthy Monday Recipe
Tilapia Salad with Almonds & Apples
This recipe provides 4 servings
Ingredients:
1) 4 six- ounce tilapia fillets
2) 2 tablespoons freshly squeezed lime juice
3) 4 tablespoons olive oil
4) 1 tablespoon Dijon mustard
5) 3 teaspoons honey
6) 2 heads endive, sliced
7) 8 ounces arugula, thick stems removed
8) 1/3 cup sliced almonds, toasted
9) 1 medium to large apple, cored and thinly sliced
10) 3/4 teaspoon sea salt
11) 1/2 teaspoon black pepper
Instructions:
1) Season the fish with 1/2 teaspoon sea salt and 1/4 teaspoon black pepper. Cook in 2 tablespoons of the oil in a nonstick skillet over medium-high heat until cooked through, approx. 3 minutes per side. Next, let the tilapia cool then break into bite size pieces.
2) Whisk the lime juice, honey, mustard, the remaining oil, and 1/4 teaspoon each salt and pepper. Add the arugula, endive, apple, almonds, and toss. Place the tilapia on top of the salad mixture.
Enjoy!
Sunday, October 14, 2018
Healthy Breakfast Idea...
Oatmeal with Yogurt and Marmalade
1 Serving
Ingredients:
1 serving old fashion rolled oats
2 tablespoons plan low-fat Greek yogurt
2 tablespoons orange marmalade
Instructions:
Cook the oats according to the package directions. Top with the yogurt and marmalade.
Enjoy!
Monday, October 1, 2018
Chicken Cobb Salad Recipe
Chicken Cobb Salad
Ingredients:
1) 4 boneless, skinless chicken breast
2) 1 head romaine lettuce, chopped
3) 2 tablespoons red wine vinegar
4) 1 avocado, chopped
5) 4 slices cooked bacon, crumbled
6) 4 ounces blue cheese, crumbled
7) 3 tablespoons extra virgin olive oil
8) 1/2 teaspoon of sea salt
9) 1/4 teaspoon fresh ground pepper
Instructions:
1) Rub the chicken with 1 tablespoon of the oil, 1/2 teaspoon salt, and a 1/4 teaspoon of pepper. Roast on a rimmed baking sheet at 400 F until cooked through, approx. 20 mins. Shred the chicken.
2) Toss the romaine with the vinegar and the remaining 2 tablespoons of olive oil. Top with the avocado, bacon, eggs, blue cheese, and chicken.
Enjoy!
Subscribe to:
Posts (Atom)