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

Health No-No’s!  Hindering Habits and How to Fix Them

Many of us don’t realize the bad habits that hinder our health and slow us down. Acknowledging our bad habits and altering them will always contribute to positive progress!  For a healthy body and mind, here are three to consider:

You Skip Breakfast.

Morning’s can be a very rushed time of day – but taking the time to include breakfast into your schedule activates your metabolism right away, giving you the energy and nutrients you need to start your day off right! It is called break-fast for a reason – when you sleep, your body goes into a state of inactivity which includes your metabolic functions, similar to fasting.  Waiting hours after you awake to consume a meal hinders weight loss because your body does not get that kick-start to burn off the fuel it is given! Instead, your body will safe guard any food you put in, grabbing hold of calories and keeping them in, promoting fatigue and eventual overeating later in the day.  Studies show that people who eat breakfast lose more weight, are more successful at keeping it off, are in better moods, perform in school/work more productively, and consume hundreds of calories less than those who skip out.  Whether you grab a banana on the go, or have time for some cereal or yogurt, your body will get the fuel it needs for a good day.

You Don’t Get Enough Sleep.

Of course we would all love to get the exact amount of sleep we need each night – but the reality of that is often laughable. Busy schedules often take the place of shut-eye; but taking the time your body and mind need to recharge is essential to your health.  Sleep deprivation not only makes you cranky, it has a huge influence in unbalancing certain hormones in your body, many of them related to weight.  This encourages your cells to hold onto the fat you consume, lowering your body’s ability to burn calories and storing unnecessary fat!  Not only will it affect your body in a negative way, but sleep deprivation is also largely attributed to depression and anxiety issues as well as vulnerability to high blood pressure, heart disease and diabetes. Taking the time to plan ahead and make sleep a priority is vital for your health.  So try your best to let go and rest up, and your body and mind will thank you!

You Go All or Nothing

“Slow and steady wins the race,” is not just an idea, it’s a reality for getting into shape.  Whether it is poor nutrition or an extended absence from working out… it is never too late to fix your health regime! The mistake comes when people go from extreme to extreme. Reflect on the changes you would like to see in yourself and acknowledge that they may not happen overnight. Don’t punish your body with a strict diet or ridiculous workout program – make healthy changes like cutting out fast food, including more balanced meals, getting more sleep, and being active a few days a week. Overcome those goals, and continue onwards and upwards! Small changes add up! Those who take the time to change their bad habits as a lifestyle are more likely to maintain it and see amazing results.

Tracey Ferris – Kalev Fitness Solution

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

Let’s look at some examples of my favourite “eat your feelings” meals:

• Earls’ Grilled Chicken and Baked Brie Ciabatta *yam fries with 3 servings of chipotle mayo not included*
• 689 calories
• 31g fat

• Starbucks’ Green Tea Frappuccino (green tea=good right? WRONG)
• 490 calories
• 14g fat

• Joey’s Lobster Ravioli
• 1,280 calories….let’s just repeat that one: 1280 CALORIES!!
• 81g fat

I think you get the picture I’m painting here. I’m sure we all have those days where it seems like the sky is falling—our car breaks down, it starts raining as soon as we’re out from under the overhang, we hit our heads on the washing machine at work (that one might just be me) – but unless you’re planning on running 40k per week it’s probably time to rethink how you choose your food therapy. From now on I’m turning to carrot sticks. Carrot sticks and punching bags- if I can’t take out my emotions on a plate of BBQ I will take them out on my love handles!

So here are some lessons to take with you through your eating endeavors:

1. Adding lettuce, substituting with chicken, or adding the prefix ‘green’ does not a healthy meal make.

2. If it sounds like it’s bad for you, it’s probably worse.

3. Butter makes everything taste better and the restaurant industry has caught on to this. Unfortunately, butter is far from the superfood we want it to be.

4. We happen to have a fabulous nutritionist on staff! Greg is happy to help you with all your not-eating-lobster-ravioli needs! Just click here to check out our nutrition page and set up a consultation.

Good luck and happy eating!

Sarah Rathwell – Kalev Fitness Solution
w: http://www.KalevFitness.com
t: 604-568-6006
e:Info@KalevFitness.com
b: www.rippedmansecrets.com

Jessica Slonski, Vancouver Pilates Instructor - Kalev Fitness Solution
w: http://www.KalevFitness.com
t: 604-568-6006
e:Info@KalevFitness.com
b: www.rippedmansecrets.com

As all hands on work is subject to error more than would be the work of a computer, there is a way to obtain precise testing with greater accuracy, and that is through a body composition scan at Bodycomp Imaging, located on the 7th floor of 890 West Pender Street in downtown Vancouver.  Here’s what the experts at Bodycomp Imaging say:

“Bodycomp offers a new way to look at your body. Our scans tell you how much
lean tissue (muscle), fat and bone your body is composed of.
Those three components added together make up your total weight. Using this
information we will calculate your percent fat, bone density, and your
muscle symmetry.

DXA scans are considered the gold standard in body composition measurement.
The process is safe, quick and painless. Repeat scans every three to six
months will allow you to measure changes in muscle and fat mass.

Lean tissue is healthy. Excessive body fat is not. Your scales can’t tell
the difference, but a Bodycomp scan can.”

Although all of our clients undergo bodyfat testing from the staff here at Kalev Personal Training, some clients who are that extra bit serious about decreasing their body fat go the extra mile and go for a scan at Bodycomp Imaging. Its a great idea.

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

A few years ago I took a big step in my life, and decided to go see a chiropractor about the minor shoulder pains I was getting in my left side, and about how I just felt “un-even”.  It was one of the greatest decisions I made in my life. This guy showed me all I know about proper posture and alignment of the spine. He had me come in for weekly adjustments to get my spine back in proper shape. Here is an article written by a chiropractor who is associated with Kalev Personal Training. His name is Gordon Gertz, and here’s what he has to say about visits to the chiropractor:

Ranking Health Decisions

“I asked a patient the other day how often she visits her dentist for check-ups? She stated that she goes for a cleaning and check-up every 4 months. When I asked her “Why every 4 months and not 6 months?”, she replied “With my teeth, I know I need to go every 4 months. Every 6 months is not good enough to keep them clean.” Wow! It is great to hear that someone has put such thought into her health choices and decisions! As with many of our belief systems, many of our health decisions and choices are often something we have been doing automatically, like a “knee jerk” reaction due to influences in our lives often instilled in us from a young age. Take the dental check-up for example. We’re taught from a young age about the importance of oral hygiene. I don’t know if you remember, but when I was young the community dental hygienist would come into our classroom, give us these red tablets to put in our mouths which showed us areas of plaque build-up. We were then given dental floss and a toothbrush and instructed on how to best brush your teeth and most importantly – to visit your dentist for a check-up every 6 months.  Practice becomes habit and habits become beliefs. This is a healthy beneficial belief! As with most beliefs, it is also important to challenge them to ensure that they are beneficial to us.  What are your beliefs about other areas of your health? Not sure. Well, try ranking them in order. Drinking bottled water? Eating organic food? Exercising? How about your cardiovascular system? How does having a healthy strong heart rank in comparison to the importance of oral hygiene? Many would say that having a healthy heart ranks quite high on their health scale of importance. Are we then putting as much of our resources into maintaining a healthy heart as we are with keeping our teeth clean? How about spinal hygiene? We use our spines 24 hours per day and therefore it is subject to many cumulative stresses. If our teeth wear out we can have them replaced or cavities repaired (though obviously not desirable).  What if our spine wears out? There are no “false spines” to replace the worn out parts! Regular check-ups to help keep your spine healthy make good sense.  It’s just not something that many of us have incorporated into our health belief system. At Pacific Chiropractic, we can recommend a frequency of check-ups that is unique to each individual.  Everyone is different, and we all have unique stresses in our lives that affect our spines, so we all could benefit from our own unique schedule of check-ups. And remember, staying healthy for a lifetime means taking care of our health now, not when the symptoms show up!

~Dr. Gordon Gertz

www.thebackdoc.ca“

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

Spinach- rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.

Yogurt- contains probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. Helps boost your immune system and provides protection against cancer.

Tomatoes- packed with more of the antioxidant lycopene which can decrease your risk of bladder, lung, prostate, skin, and stomach cancers.

Carrots- lots of carotenoids–fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions.

Blueberries – more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes.

Oats- Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy. I eat them in the morning only.

I’d like to hear your favourite foods for health, and why!

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

When the summer hits Vancouver each year, the we tend to get caught up in all the exciting activities that our city has to offer, while we neglect to maintain our health and fitness. Weekend barbeque’s, road trips, and beach outings are much more enticing than a trip to the gym.

And, though we might stay active with recreational sports, we still need to supplement with a structured program of weight bearing movements. The crucial distinction between activity and exercise is in the outcome that you are after. Sport/Activity is a means of social interaction, competition, or some form of pleasure. Conversely, the primary purpose of exercise (which should also be fun!) is to improve function, bone density, composition, posture, etc. Sport breaks us down – the more we push to our limits on the court or field, the more potential damage we subject our bodies to. A well designed exercise plan will prepare our bodies to become resilient to this damage.
Investing the time and energy in the gym allows us to recover more quickly from the weekend pick-up game, or from the night of partying that follows.

But during the weekly grind, exercise sometimes takes a back seat to meetings, deadlines, workshops, phone-calls and fill-in-the-blanks.
And, though we know we ‘should’ exercise, that never-ending list of to-dos is not getting any shorter.

We should be moving our bodies daily, and exerting ourselves to break a sweat at least 5 days a week. 3 – 5 of those days should include a strength training component and each workout should finish with a relaxing stretch.

If exercise is a priority in your day, like taking a shower, cleaning your teeth or going to work, treat it like a priority. If exercise is not already a habit that you consistently do at the same time every day, schedule it like you would any important appointment. Block off a chunk of time in your agenda that will give you time to travel, change, shower, eat..whatever other details that need to be anticipated. This is your time to “tune-up” your body. Ensure that you book off specific time each day (actually write it in your schedule!) devoted to exercise.

Consider consulting with a Personal Trainer to help you get started.
This will encourage you to adhere to a schedule for your workouts and keeps you accountable. More importantly, you will learn how to take control of your own health and pave your future by developing new habits.

Vancouver Personal Trainer - Kalev Training in Yaletown
w: http://www.KalevTraining.com  
t: 604-518-4691
e: Kalev@KalevTraining.com
b: www.rippedmansecrets.com  
Vancouver Boot Camp with Cardio Kickboxing

Some quick broccoli tid-bits:
The name “broccoli” comes from the latin word “brachium, meaning “branch” or “arm”

It belongs to the cauliflower family

It comes in green, yellow-green, and purple

Reasons to love the green stuff:
It’s’ cheap!

It’s packed with nutrients such as vitamin C, vitamin K, selenium, calcium, soluble fiber, and cancer-fighting compounds.

A recent study found thatbaby broccoli sprouts (3 days old) are higher in phytochemicals than mature plants, and inhibit a bacteria called Helicobacter pylori, which may cause stomach ulcers and some stomach cancers.

It’s a cool weather crop, planted in May to be picked in the winter, which means those of us living in colder winter climates don’t have to compromise our “green-savyness” for our love of broccoli by importing it from a tropical country.

If you must cook your broccoli, try to keep boiling time to a minimum. More nutrients leach into the water with increased cooking time. Steaming, microwaving and stir-frying are better options, and less likely to affect the nutrient content.

by  Kalev Personal Training Nutritionist – Janine Bolton (http://www.factorfictionnutritionblog.com)

Vancouver Personal Trainer – Kalev Training in Yaletown

w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com

b: www.rippedmansecrets.com

This weeks Personal Trainer Nutrition Tip: Red MeatNeed another reason to cut back on the red meat? A recent study published in the Archives of Internal Medicine looked at over 545, 000 people (!) between the ages of 50 and 71, over a period of 10 years. It’s not news that a lot of red meat may be bad for your heart and cholesterol levels, but this study found that those who ate high amounts of red and processed meats had an increased risk of death from all causes, including cancer and heart disease. Interestingly, white meat was found to have the opposite effect, in that those who ate higher amounts of white meats such as chicken and turkey, appeared to have a decreased risk for premature death or developing cancer.

In this study, red meat was defined as beef, pork, and foods containing red meat (like chili or stew) or processed meats from red meat, like sausage and bacon. While white meat included chicken, turkey, fish and even processed meats from poultry, such as turkey bacon.

How much does red meat increase your risk?

The numbers are quite significant. Men who ate the most red meat had a 31% increased risk of dying of cancer or heart disease, and women have even higher risk, at 36%. Among women in the highest quintile of meat intake, that risk of death from heart disease was as high as 50%!!

So what exactly is “a lot” of meat?

Those who ate about 5 oz. of red meat a day were considered to be in the high intake category (that’s roughly the size of a small steak or a large hamburger). Less than 1oz per day was considered to be the least category.

“The researchers conclude that 11 per cent of deaths in men and 16 per cent of deaths in women could be prevented if people lowered their red meat intake to the level of those in the study who ate the least.”

Why is red meat more dangerous?

There are a couple of reasons:

1) saturated fat is highest in red meat, and has been linked to certain types of cancer.

2) High-temperature cooking can cause some cancer-causing compounds to form.

On the other hand, there are a few benefits to red meat. The main message here is – as usual – is “everything in moderation”.

by  Kalev Personal Training Nutritionist – Janine Bolton (http://www.factorfictionnutritionblog.com)

Vancouver Personal Trainer – Kalev Training in Yaletown

w: http://www.KalevTraining.com
t: 604-518-4691
e: Kalev@KalevTraining.com

b: www.rippedmansecrets.com