BASIC NUTRITION RULES EVERYONE SHOULD KNOW
1. Eat every 2-3 hours. These meals should contain complete protein, vegetables and fruit.
2. Have carbohydrates in the morning (oats, whole wheat, etc) and after exercise, have a complete protein - follow up with a mix of protein, vegetable/fruit, and complex carbohydrate meal one hour later. These carbohydrates are rich in fibre which will help you feel full longer.
3. Take greens plus/V8 as a vegetable supplement if you can't prepare vegetables during the day. Or eat a rebar from the nutrition store - they are equivalent to 2-3 cups of veggies and fruit.
4. 25-35% of your diet should be good fats. These include extra virgin olive oil, salmon/fish oil, or other monounsaturated and polyunsaturated fats. Try supplementing with flaxmeal or high DHA/EPA fish oil daily, like Omega-3 fish oil.
5. Keep hydrated - lots of water! You can have dark teas, coffee and red wine (one glass) in moderation. It has been found that Caffeine prior to and after a high intensity workout can act as a pain inhibitor (especially true for women) however, I would opt for after class or a few hours prior to, along with a balanced protein/carb meal. Personally, having caffeine to soon before a workout, can upset my tummy.
6. Plan out your meals every Sunday. It will help keep you on the right track for success. Try and pack meals for the work week on this day in containers that are easy to bring to work.
Monday, April 28, 2008
Cashew Curry Burgers
Looking for an extra special dish to prepare on the weekend...or for guests? A little time consuming but well worth the wait...High in fibre and Protein!
These burgers are sure to impress and fill you up!
Ingredients
2 cups plus 2 tablespoons water ,
divided 1 cup diced peeled carrots (2-4 medium)
1/2 cup red lentils , rinsed (see Ingredient note)
3/4 teaspoon salt , divided
3/4 cup raw cashews
6 teaspoons extra-virgin olive oil ,
divided 1 cup chopped onion (1 medium)
1 clove garlic ,
minced 2 teaspoons curry powder
1/2 cup Cucumber-Mint Raita , optional (recipe follows)
3/4 cup fine dry breadcrumbs
Freshly ground pepper to taste
6 each 6-inch whole-wheat pita breads
Lettuce & sliced cucumber for garnish
Instructions
Combine 2 cups water, carrots, lentils and 1/4 teaspoon salt in a saucepan. Bring to a boil. Reduce heat to low. Partially cover and simmer until the lentils are tender and falling apart, 12 to 14 minutes. Drain in a colander, gently pressing out excess liquid. Transfer to a plate; let cool to room temperature, about 20 minutes.
Meanwhile, toast cashews in a small dry skillet over medium-low heat, stirring, until golden and fragrant, 2 to 4 minutes. Transfer to a plate to cool. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until softened, 5 to 8 minutes. Add garlic, curry powder and the remaining 2 tablespoons water; cook, stirring, for 1 minute. Remove from heat and let cool.
Prepare Cucumber-Mint Raita, if using.
Pulse the cashews in a food processor until finely chopped. Add the lentils and the onion mixture; pulse until the mixture is cohesive but still somewhat textured. Transfer to a bowl and stir in breadcrumbs, the remaining 1/2 teaspoon salt and pepper; mix well.
With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Cut small ends off pitas and open the pockets. Serve burgers in pitas, with lettuce, cucumber and the raita, if desired.
Cuisine Type:Indian
Difficulty:Moderate
Meal Type:Dinner
Time:Prep: 40 mins
Cook: 20 mins
Total: 60 mins
Yield:6 servings
Calories:437.0 kcal
Carbohydrates:65.0 g
Dietary Fiber:9.0 g
Fat:15.0 g
Protein:16.0 g
These burgers are sure to impress and fill you up!
Ingredients
2 cups plus 2 tablespoons water ,
divided 1 cup diced peeled carrots (2-4 medium)
1/2 cup red lentils , rinsed (see Ingredient note)
3/4 teaspoon salt , divided
3/4 cup raw cashews
6 teaspoons extra-virgin olive oil ,
divided 1 cup chopped onion (1 medium)
1 clove garlic ,
minced 2 teaspoons curry powder
1/2 cup Cucumber-Mint Raita , optional (recipe follows)
3/4 cup fine dry breadcrumbs
Freshly ground pepper to taste
6 each 6-inch whole-wheat pita breads
Lettuce & sliced cucumber for garnish
Instructions
Combine 2 cups water, carrots, lentils and 1/4 teaspoon salt in a saucepan. Bring to a boil. Reduce heat to low. Partially cover and simmer until the lentils are tender and falling apart, 12 to 14 minutes. Drain in a colander, gently pressing out excess liquid. Transfer to a plate; let cool to room temperature, about 20 minutes.
Meanwhile, toast cashews in a small dry skillet over medium-low heat, stirring, until golden and fragrant, 2 to 4 minutes. Transfer to a plate to cool. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until softened, 5 to 8 minutes. Add garlic, curry powder and the remaining 2 tablespoons water; cook, stirring, for 1 minute. Remove from heat and let cool.
Prepare Cucumber-Mint Raita, if using.
Pulse the cashews in a food processor until finely chopped. Add the lentils and the onion mixture; pulse until the mixture is cohesive but still somewhat textured. Transfer to a bowl and stir in breadcrumbs, the remaining 1/2 teaspoon salt and pepper; mix well.
With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side. Cut small ends off pitas and open the pockets. Serve burgers in pitas, with lettuce, cucumber and the raita, if desired.
Cuisine Type:Indian
Difficulty:Moderate
Meal Type:Dinner
Time:Prep: 40 mins
Cook: 20 mins
Total: 60 mins
Yield:6 servings
Calories:437.0 kcal
Carbohydrates:65.0 g
Dietary Fiber:9.0 g
Fat:15.0 g
Protein:16.0 g
Monday, April 21, 2008
Bodacious Babes!
During this last month, I've concocted a class called Bodacious Babes. It is a small class (no more than 10 females) with similar fitness levels - preforming low impact (no running :-D) cardio and strength training.
Bodacious Babes is less "bootcamp" with more emphasis on strength, balance and flexibility. Most of the class work will be separated into smaller groups - working as smaller teams or pairs. For example, 9 people would be divided into 3 groups, made up of 3 people. Don't be fooled, it is still challenging, and you will see results!
This class is being offered this session April 28th 3 days a week M,W,F - 5:15-6:15pm for 4 weeks. Spots are filling up!
First class is free! Test it out and see how your body responds to it!
Bodacious Babes is less "bootcamp" with more emphasis on strength, balance and flexibility. Most of the class work will be separated into smaller groups - working as smaller teams or pairs. For example, 9 people would be divided into 3 groups, made up of 3 people. Don't be fooled, it is still challenging, and you will see results!
This class is being offered this session April 28th 3 days a week M,W,F - 5:15-6:15pm for 4 weeks. Spots are filling up!
First class is free! Test it out and see how your body responds to it!
Assessment Meeting Spot
We will be holding assessments for new clients, on Sunday April 27th at the Kingsway/Swangard stadium in the parking lot, underneath the hut beside the public washrooms.
*note the map to the right.
We will only need 15minutes of your time to go through some paperwork, measurements and equipment purchases. Contact Kim to schedule your appointment if you haven't already done so.
*note the map to the right.
We will only need 15minutes of your time to go through some paperwork, measurements and equipment purchases. Contact Kim to schedule your appointment if you haven't already done so.
Sunday, April 20, 2008
What should I eat before class?
Everyone you talk to probably has a different answer for this one. The bottom line, is to do what works for you.
I am a firm believer, that it is important to put something in your tummy before your workout. Adding fuel to the fire helps regulate your blood sugar and kicks your metabolism into gear. To be safe, have something light before you work out.
Here are a few suggestions - try and consume approximately 30 minutes before your workout.
- ½ whole wheat bagel or squirrley bread with peanut butter or almond butter
- Small banana
- Powerbar
- ½ an apple with a piece of cheese
- Handful of almonds
- Yogurt (if you can handle dairy in the morning)
There are a lot of tips and tricks out there, feel free to post any of yours!
It is very important to try and eat within 30 minutes after your workout. Try to include some carbs and protein. This may be as simple as bowl of whole grain cereal with milk, a bowl of oatmeal, a piece of fruit and a glass of OJ, or some scrambled eggs (3:1 – white to yolk) with toast.
Your body is working hard and the fire has been started. You must continue to keep the fire burning all day long by adding fuel (food) to the fire.
I am a firm believer, that it is important to put something in your tummy before your workout. Adding fuel to the fire helps regulate your blood sugar and kicks your metabolism into gear. To be safe, have something light before you work out.
Here are a few suggestions - try and consume approximately 30 minutes before your workout.
- ½ whole wheat bagel or squirrley bread with peanut butter or almond butter
- Small banana
- Powerbar
- ½ an apple with a piece of cheese
- Handful of almonds
- Yogurt (if you can handle dairy in the morning)
There are a lot of tips and tricks out there, feel free to post any of yours!
It is very important to try and eat within 30 minutes after your workout. Try to include some carbs and protein. This may be as simple as bowl of whole grain cereal with milk, a bowl of oatmeal, a piece of fruit and a glass of OJ, or some scrambled eggs (3:1 – white to yolk) with toast.
Your body is working hard and the fire has been started. You must continue to keep the fire burning all day long by adding fuel (food) to the fire.
Welcome!
This blog is open for everyone's knowledge - however, most of the information added is taylored to our clients.
Feel free to ask questions or add comments. This is the best way to learn - communication is key!
Check back often!
Kim
Feel free to ask questions or add comments. This is the best way to learn - communication is key!
Check back often!
Kim
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