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

Winter in Vancouver is finally here and so are the cravings for warm, savory, delightful cold weather comfort food. Here are a few options that will keep you happy and full without adding those extra unwanted holiday pounds.

Spicy Tuna Melts

Ingredients:

• 8 oz pouched low-sodium tuna or canned low-sodium water-packed tuna, drained
• 1/3 cup nonfat plain Greek yogurt
• 1 rib celery, diced
• 3 green onions, thinly sliced
• 1 tbsp lime juice
• 1/2 tsp each chile powder and ground cumin
• pinch cayenne pepper
• sea salt and black pepper to taste
• 4 slices whole-grain bread, lightly toasted
• 1 cup shredded low-fat mozzarella-cheddar cheese blend

Directions:

1. Preheat oven to 400F
2. In a medium bowl, combine tuna, yogurt, celery, onions, lime juice, spices, and salt/pepper.
3. place bread on a parchment-lined baking sheet and spread tuna mix on each slice evenly. Top each with 1/4 cup cheese. Bake in oven for 4 to 6 minutes, until cheese is melted and bubbling, and tuna is warm.
4. Serves 4

Nutritients per melt: Calories: 237, Total Fat: 7g, Sat. Fat: 4g, Omega-3s: 201mg, Omega-6s: 490mg, Carbs: 14g, Fiber: 3g, Sugars: 2g, Protein: 25g, Sodium: 390mg, Cholesterol: 37mg.

Beef Danube

Ingredients:

• 1 tbsp olive oil
• 1 1/2 lb lean top round steak, trimmed of fat and cut into 1-inch cubes
• 1/2 tsp each sea salt and black pepper, divided
• 1 large onion, cut into 1-inch pieces
• 10 oz carrots (approx 6 medium) cut into 1-inch pieces
• 2 cloves garlic, crushed
• 1 1/2 lb white potatoes (approx 6 medium) cut into 1-inch pieces
• 1/2 cup whole-wheat flour
• 1 large tomato, seeded and diced
• 2 cups low-sodium beef broth
• 4 bay leaves
• 2 tsp finely chopped thyme
• 2 tsp finely chopped rosemary
• 3/4 cup red wine
• 1 10-oz bag frozed artichoke hearts (approx 3 cups) thawed
• 1 cup frozen peas, thawed

Directions:

1. Heat oil in a large, deep, straight-sided saute pan on medium-high. Sprinkle steak with 1/4 tsp salt and 1/4 tsp pepper, then brown in a pan for about 1 to 1 1 /2 minutes. Add onion, carrots, and garlic. Cook until beginning to brown, about 3 to 4 minutes more. Add potatoes and cook for another 2 minutes.
2. Mix flour into pan, reduce heat to medium and cook for 2 to 3 minutes, stirring constantly so mixture doesn’t burn. Add toamto, broth, and 2 cups water, scraping up brown bits from bottom of pan. Incrase heat and bring mixture to a boil, then reduce heat to a simmer. Add bay leaves, thyme, and rosemary. Cover and cook for 45 minutes or until meat is tender.
3. Add red wine, remaining 1/4 tsp salt and 1/4 tsp pepper, and artichokes. Re-cover and simmer for 15 more mintues or until meat and vegetables are tender. Stir in peas, remove pan from heat and re-cover. Let stand for 5 mintues.
4. Serves 8.

Nutrients per 1 1/2-cup serving: Calories: 340, Total Fat: 6g, Sat. Fat: 1.5g, Monounsaturated Fat: 2g, Polyunsaturated Fat: 1g, Carbs: 48g, Fiber: 8g, Sugars: 4g, Protein: 20g, Sodium: 247mg, Cholesterol: 38mg.

Creamy Carrot Soup

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 1 stalk celery, diced
• 2 tsp fresh grated ginger
• 2 tsp curry powder
• 1/2 tsp ground cinnamon
• 1/4 tsp crushed red pepper
• 1 lb carrots, peeled and thinly sliced
• 1 medium potato, peeled and diced
• 3 cups low-sodium vegetable broth
• 1 cup unsweetened light coconut milk
• 1/4 tsp salt to taste
• 6 tbsp pesto (optional)
• 6 tbsp nonfat plain Greek yogurt (optional)

Directions:

1. In a large saucepan, heat oil over medium heat. Add onion and celery and cook, stirring occasionally, for about 7 minutes or until onion is translucent. Add ginger, curry powder, cinnamon, and red pepper and cook, stirring, for 1 more minute. Add carrots, potato, and broth. Bring to a boil, then cover, reduce heat to low and simmer for 20 minutes or until vegetables are tender.
2. Using a hand-held or countertop blender, puree soup in 2 batches. If using a coundertop blender, pour soup back into pot. Stir in coconut milk and salt. Serve immediately. Garnish with 1 tbsp pesto and 1 tbsp yogurt if desired.
3. Serves 6

Nutrients per 1-cup serving: Calories: 127, Total Fat: 5g, Sat. Fat: 2g, Monounsaturated Fat: 2g, Polyunsaturated Fat: 0.5g, Carbs: 19g, Fiber: 4g, Sugars: 7g, Protein: 2g, Sodium: 222mg, Cholesteral: 0mg.

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.comb:www.rippedmansecrets.com

Sticking to a consistent workout regime often seems hard enough, but throwing good nutrition into the equation can throw many people hoping to change their lifestyle over the edge of what they consider to be attainable.

Most of us, having heard time and time again the phrases ‘bit by bit’…and ’slow and steady wins the race’… are aware of the basic changes that can better your health and rev up your workout regime – eat a balanced diet, workout, get rest. Repeat!

But for those who have difficulty implementing change into their lifestyle, or are having some trouble seeing results… Learning new information, using it and taking the time to reflect on what needs to be adjusted in one’s own meal or workout plan is always beneficial.   Sticking to rules can lend you a hand without you even knowing it. Here are a few to try, maintain, and further your results – faster!  

Green = Good

  Do you want to lose a proven 8.5 times as much weight? Pack your plate with greens!  Here is the first (and arguably foremost important) rule to follow. That greens are good – veggies act naturally as fat repellants. When you fill half of your plate with leafy greens, you fill up on healthy and nutritionally dense food packed with benefits for your body.  Doing this you are guaranteed to consume fewer calories and fat during your meal. Foods which grow on trees contain more omega-3’s which are important for your diet, as well as a natural dose of vitamins and minerals.  Fruit will help give you a plentiful dose of fiber, ruling out a sugar rush (and crash) post meal. One study found that those who eat fruits at the beginning of the day consume 15% less calories per day! 

Eat the Right Protein 

  Why not start with Breakfast! Eating a substantial breakfast will help you focus on what needs to be done during your day – not what needs to be eaten later. Not only does skipping breakfast increase your risk of obesity by a startling 450%, but it leads to lowered energy and focus.  Did you know that people who eat eggs, or a healthy protein in the a.m tend to lose more than 65% more weight than those who grab a bagel? Grab a yogurt, eat some eggs, or even make yourself a quick shake in the morning. 

  Protein also helps repair your body post-workout to help you burn a ton more fat even 24 hours after you finish!  Protein also deters the effects of cortisol – a nasty stress hormone which makes your body hold onto fat. Eating protein is a pretty simple rule with big rewards. Try a protein calculator to see a good fit for you! http://www.healthcalculators.org/calculators/protein.asp

Rules Recapped

1. Make a habit to load your plate half full of greens
2. Eat fruits as snacks, and supplementary to meals
3. Know what the best proteins are for your body – consume between .54 and 1 grams per pound of weight you are. For example, being 150 lbs, try for 75-150 grams/day. The more you are working out, the more your body needs the muscle repair protein gives.
4. And of course, learn to pay attention! –To what your body feels strongest with, and what you find keeps you at an energetic and confident level.
5. Make a set of rules for you.  Changes that you need to work on to see a better you. Stick to them, see results, and be proud that with these rules and help from the best personal trainers in Vancouver, you have upgraded to you – version 2.

As the seasons change and the leaves begin to fall, another season begins – the season of food. Thanksgiving eats, Halloween sweets and Christmas treats are no doubt going to provide much temptation over the next few months. It is often hard to go a few hours without some sustenance, especially during a stressful day when cravings are calling you - at Kalev Fitness we are all about good food – eating right and snacking is no different!  Having food throughout the day maintains your metabolic function and decreases that dreaded afternoon fatigue, however, many people choose indulgent snacks which rival the caloric and fat content of full meals!  

  Try for snacks that are less than 200 calories and generally low in fat.  Plan ahead – studies show that people who pack their snacks in advance are far less likely to overindulge, choose healthier options and save money.  Choose snacks with the idea that they will keep you going until your next meal, not as a pre-meal or simply as a treat.

  One of my favourite go-to snacks has to be veggies and hummus – I love edamame hummus (you can get it at any health foods/grocery store).  Mix up your veggies – the more colour the better, and choose enough of a variety that you are satisfied. Veggies aren’t just good for your weight, they have other benefits as well! Broccoli contains sulphur, which helps repair tissue and elasticity in your face keeping your skin smooth and healthy.  Carrots are high in beta-carotene, which helps keep your skin hydrated and more importantly, defends your system against cancer and aging! If you really want a treat in your afternoon and your appetite yearns for some chocolate, go for it! Don’t deny yourself something you really want – but remember, dark chocolate is a far better option, and keep everything in moderation. Also remember that fruit is a great untapped resource for water – both refreshing, and good for you.  

  If you find yourself snack-less and hungry, grabbing some fruit or veggies at a nearby grocery store, or even choosing the healthy vending machine option is always better in the long run. Most vending machines carry granola bars and healthy alternatives to candy bars and chips – use that as an opportunity to make a good choice, and snack sans guilt!

  Also keep in mind that thirst is often masked by hunger – research has proven that when your body is dehydrated your hunger hormones go into a confused overdrive, making you feel starved for food, when in reality it is for water. Be sure to drink fluids throughout the day not only to hydrate, but also to help you feel fuller, longer!

To kick start your snacking success, here are 2 snacking ideas that are definitely worth a try!

Mango Snack Salsa

• 1 mango, peeled, pitted, and cut into 1/4-inch pieces (about 2 cups)
• 1 small red onion, chopped
• 1/2 cup packed, fresh cilantro leaves, chopped
• 1 serrano or jalapeno chile, minced (ribs and seeds removed for less heat, if desired)
• 1 tablespoon fresh lime juice
• Coarse salt
• Your choice of crackers, veggies or whatever you prefer with your salsa!
• In a medium sized bowl, combine mango, onion, cilantro, chile, and lime juice;
• Season the mix with a pinch of salt.
• Hint for those who like a little spice: try it with tobasco sauce!
• Makes 4-6 Delicious Servings!

“Berry Good” Snack Parfaits

• 3 containers (5.3 ounces each) plain non-fat Greek yogurt
• 5 tablespoons honey
• 1 1/2 teaspoons grated lemon zest, plus 1 tablespoon juice
• 1 piece fresh ginger (about 2 inches)
• 1 papaya (1 pound), peeled, halved lengthwise, seeds discarded, cut into 1/2-inch cubes
• 1 package (6 ounces) fresh blackberries
• 1 package (6 ounces) fresh raspberries
• 1/4 cup chopped fresh mint, plus sprigs for garnish
• 1/2 cup granola
•  In a small bowl combine yogurt, 3 tablespoons honey, and zest; set aside.
•  Using the large holes of a box grater, grate the ginger (no need to peel) into a small bowl. Squeeze ginger through a fine-meshed sieve or strainer placed over a medium bowl to get a total of 1 tablespoon ginger juice. Discard pulp. To the bowl with the juice, add remaining 2 tablespoons honey and lemon juice; whisk to combine. Add papaya, blackberries, and raspberries and toss gently to coat.
•  To serve: Spoon half the fruit and juices among six 8-ounce tall glasses. Sprinkle chopped mint over the fruit. Top with half the yogurt mixture and half the granola. Layer with the remaining fruit, yogurt, and granola. 

When it comes to fitness and nutrition, they go hand in hand as one idea - Fitness Nutrition will help you to push through your day, your workout and provide fuel for the fire.

–For more snacking ideas to have at your workplace or home, here are some additional ideas I liked from Best Health Magazine!

http://www.besthealthmag.ca/eat-well/healthy-eating/10-quick-healthy-snacks-to-stash-at-work?slide=1

Want to know more about a certain fitness or nutrition topic? Send me your thoughts and feedback at info@kalevfitness.com — Tracey Ferris