Quinoa Salad

Makes 4 servings
Ingredients:

• 2 cups water
• 1 cup quinoa, rinsed well
• 1 cup grape tomatoes, halved
• 1/4 cup diced celery
• 2 tbsp chopped fresh parsley
• 1/4 cup orange juice
• 1 tbsp olive oil
• 1/2 tsp fresh grated orange rind
• 1/4 tsp sea salt
• Fresh ground black pepper, to taste

Instructions:

1. Bring water to a boil in a small saucepan. Add quinoa. Return to a boil and simmer until water is absorbed, approximately 15 minutes. Remove from heat and place in a large mixing bowl to cool.
2. Add tomatoes, celery and parsley to the bowl. Mix together with quinoa.
3. In a small mixing bowl, whisk together remaining ingredients to make dressing. Pour over salad and toss well to combine.

Nutrients per serving: Calories: 200, Total Fats: 6 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 161 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugars: 1 g, Protein: 7 g, Iron: 1 mg

Kale Salad

Makes 4 servings
Ingredients:

• 1 large bunch of kale
• 3 tbsp pine nuts
• 2 tsp olive oil
• 1 tbsp minced garlic
• 3⁄4 cup chopped red onion
• 1⁄4 cup chopped green bell pepper
• 1 1⁄2 cups sliced baby carrots
• 1 6-oz package Hickory Baked Tofu, sliced on an angle
• 3 oz diced portebello mushrooms
• 1 cup defrosted frozen corn
• 1⁄2 cup golden raisins
• 1⁄4 cup dry sherry
• 1 tbsp tamari
• 1 tbsp nutritional yeast

Instructions:

1. To prepare kale, first rinse the leaves thoroughly, then strip them away from the tough stalk, tearing into bite-size pieces. Set aside.
2. Toast pine nuts in a small, dry frying pan over medium-high heat for about 3 minutes, shaking the pan frequently until the nuts just begin to brown and are fragrant. Set aside.
3. Heat oil and garlic in a 14-inch stir-fry pan, or wok, for 1 minute. Add onion, bell pepper and sliced carrots. Cook for 3 minutes and add kale. Cook until kale begins to wilt. Add tofu and mushrooms. Cook mixture for 5 minutes, stirring frequently. Add corn, raisins, pine nuts, sherry, tamari and nutritional yeast. Reduce heat and simmer until heated through, about 5 minutes, stirring occasionally. Serve.

Nutrients per serving: Calories: 345, Fat: 15 g, Sodium: 366 mg, Carbohydrates: 42 g, Fiber: 7 g, Protein: 14 g

Orange Fennel Salad

Makes 4 servings
Ingredients:

• 3-4 Oranges, peeled and sliced
• Juice and zest of 1 orange
• Salt
• Olive Oil
• A medium-large fennel bulb
• Balsamic vinegar

Instructions:

1. Salt the orange slices and drizzle generously with olive oil. Put aside while you cut the fennel to allow salt to bring out the juices.
2. Clean and quarter a medium-to-large bulb of fennel and slice it. Toss it with the oranges and season with some more salt, and also pepper at this point. Drizzle with balsamic vinegar, orange juice, zest, and toss one more time.
3. Garnish with fennel leaves. Serve.

Nutrients per serving: not available

Have any recipe suggestions? Looking for a way to make your favourite dishes healthier? Send me your questions and thoughts at info@kalevfitness.com !

Sarah Rathwell – Kalev Fitness Solution

w: http://www.KalevFitness.com t:604-568-6006

e:Info@KalevFitness.com

Attention Kalev Fitness Bootcamp Challengers! Firstly, we want to say how happy we are that so many of you are challenging yourselves to upgrade to YOU, Version 2! This is an opportunity to take your fitness and motivation to the next level – to show yourself what you are capable of! And for that, you are already well on your way to success.  We are offering some amazing prizes at the end of this event for some of you hard working and great clients! In order to make sure YOU are eligible to win, be sure to look over our Challenge Rules!

They are as follows:

1. You must complete 21 group fitness classes in the 30 days.
2. 16 of the classes completed must be a ‘boot camp’ (tabata,
   mikewondo, fit like a fighter, or bondi body)
3.  ‘Check In’ on Facebook or Foursquare each time you
   attend a class (please advise the front desk if you have an older model phone that does not access these location features)
4. At the end of the challenge, write us a review on Google and let
   us know your challenge experience!

If any of you are still interested in nutritional support, please don’t hesitate to let us know! Just contact:

•  Virgil@Kalevfitness.com  for supplementation from Nikken
• Samantha@Kalevfitness.com  or Josh@Kalevfitness.com
• for supplementation from Body by Vi.

If you have any questions, please feel free to contact the Front Desk ladies and they will be happy to help! Our instructors are the best personal trainers in Vancouver – here to support and help you reach your goals!

On the scary list:

• Butterfinger (mini): 100 calories, 4g fat, 10g sugar
• Reeses (mini): 80 calories, 4.5g fat, 7g sugar
• Mini packs of Skittles contain 15g sugar

Some better options:

• Three Musketeers (mini): 60 calories, 2g fat, 10g sugar
• Kit Kat (mini): 73 calories, 3.5g fat, 6.5g sugar

Some Random Favourites

• 3 Hershey’s Kisses: 67 calories, 4g fat
• 1 Original Tootsie roll : 26 calories, 0.5g fat
• 10 Starburst Fruit Chews: 204 calories,4g fat
• Caramels (4 pieces): 160 calories, 4.5g fat,16 g sugars

Some Tips to Help Curb those Cravings…

• If you are handing out candy this Halloween and find yourself eating half the stash, unable to resist… a great tip is to buy a chocolate/candy brand that isnt your favourite to give to trick or treaters – you’ll be less likely to go overboard!
• Make sure you are eating enough during the day! If you prepare a delicious meal which is both satisfying and nutritious, chances are you won’t binge eat your entire home or office candy supply!
• Try to buy your Halloween candy as close to Halloween as you can to avoid temptation before the night comes!

Whether you are keeping watch of what your own children are bringing home after trick-or-treating, or you find yourself reaching into the candy bowl a little too often, remember – it’s not necessarily about completely cutting off those delicious little treats, but always keep in mind what is going into the body and then enjoy in moderation!  Try going for an extra run, a longer workout at the gym, or whatever gets your heartrate up to work off any over-indulgences.

• And don’t forget! Our Bootcamp Challenge starts November 1 – register now to get into the best shape of your life! Who needs to wait till New Years for a change? Sign up now! http://www.kalevfitness.com/archives/30daybootcampchallenge

Keep in mind what you put into your body is important to staying on track – but there is no reason you can’t enjoy these Playoffs (ESPECIALLY now that we’re in the Finals!!) without compromising your diet! Everyone likes to indulge every once in a while, and Playoffs seem like the perfect time to do that. But if you want to have your cake but not feel guilty about eating it too, here are some suggestions to consider if you are craving an order of something which probably belongs on the ‘naughty list’: • Portion control: Try a half order instead! This is a common tip used for people who are watching their caloric intake – restaurants are used to hearing it! Instantly, half the calories you may worry about are cut and you can enjoy without necessarily overeating. As you eat any food, and especially during meals where you eat and watch TV at the same time, eating slowly and consuming water will help you feel fuller faster! • Pregame Snack: Another great tip is to eat before you head out to a restaurant or pub to catch a game. Not only will you make a better choice when deciding what to order because you aren’t starving, but your wallet reaps the benefits as well! Unfortunately, Binge = Bulge. • Get it on the Side: Having a salad instead of fries is an obvious choice to better a meal out, as well as asking for dressings/sauces on the side. Much of the hidden calories from restaurant and pub food (even salads), comes from those. • Hydrate: If you’re going to consume alcohol, simply make sure you are also having water in addition to everything else. The average beer has around 120 calories in it – and the average glass of wine, deemed by most health professionals as the ‘better option’ for alcoholic indulgence, has about 100 calories. Not only do we mistake hunger for thirst, but water helps to hydrate your body after the dehydration it feels from drinking – this will make you more inclined to make a healthy choice, as well as have you strong for the gym during that post-indulgence workout. You don’t have to feel guilty – just keep this saying close: “Everything in moderation.” Go Canucks Go!

Tracey Ferris – Kalev Fitness Solution

w: http://www.KalevFitness.com t:604-568-6006 e:Info@KalevFitness.com b: www.rippedmansecrets.com

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Jessica Slonski, Vancouver Pilates Instructor - Kalev Personal Training
w: http://www.KalevTraining.com
t: 604-518-4691 begin_of_the_skype_highlighting 604-518-4691 end_of_the_skype_highlighting
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Vancouver Personal Trainer Virgil Isaacs- Kalev Training in Yaletown
w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com

Any more questions…. Email Kalev@Kalevtraining.com