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Healthy Snack Recipes

Below are some snack recipes suggested by, Meghan Rathwell Registered Nutritionist - don't worry they are healthy and tasty!

Date Nut Ball Recipe

½ cup pitted date ½ cup soaked walnuts (soak for 8 hours)

¾ cup oats

3 tablespoons unpasteurized or raw honey

¾ cups shredded coconut unsweetened

¼ cup raisins

¼ cup dried cranberries unsweetened

2-3 tablespoons greens powder

Extra coconut for rolling balls or sprinkling over the top of the bars (optional)

Grind oats into a meal texture in a coffee grinder. Add the rest of the ingredients, and process into a dough type mixture.For bars, press the dough into an 8×8 pan and sprinkle with coconut. Refrigerate for 1-2 hours before cutting into bars.To make energy balls, roll dough into 16 to 24 balls and roll each ball in coconut. Refrigerate for 1-2 hours.

Recipe inspired by Kim Wilson’s book Everyday Wholesome Eating…In the Raw.

Chick Pea Nibbles

2 cups cooked chickpeas

1-2 tsp. seasoning (e.g. salt & pepper, turmeric cumin, garlic, curry)

1 tbsp. oil

Preheat oven to 375° F. In a medium bowl, toss together the chickpeas and desired seasoning in the oil. Stir together well and spread out onto a large baking sheet. Bake for 45-60 minutes, flipping after 20 minutes. Let cool before serving. Makes 2 cups.

Adapted from Tanya Barnard and Sarah Kramer. How it all Vegan! Irresistible Recipes for an Animal-free Diet.

Apple Cinnamon Energy Bars (raw)

1 small apple, cored

1 cup fresh, or soaked dried dates

½ cup soaked or cooked quinoa

¼ cup ground almonds

¼ cup ground flaxseed

¼ cup hemp flour (could substitute with oat flour)

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

In a food processor, combine all the ingredients together and mix until you achieve desired consistency. You can then shape them into balls, or roll the mix and cut it into squares. Once bars dry, they become easier to handle. You can also freeze them.

Banana Bread Energy Bars (raw)

1 small banana

¾ cup fresh or soaked dried dates

½ cup popped amaranth

¼ cup chopped walnuts

¼ cup ground sesame seeds

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

Follow directions as listed above. To pop amaranth, heat, a small amount of coconut oil or butter over medium heat, just enough to cover the pan. Add a small amount of amaranth, so it forms only a single layer on the pan. Stir it to keep it from burning. As it pops you can remove it from the pan, and add more.

Above recipes from The Thrive Diet, by Brendan Brazier.

Rice Balls- Adapted from Garden of Vegan

These are great eaten cold and can also be frozen as well. They can be served on their own as a snack or with a salad for a larger meal. You can also play with the ingredients and get creative with how you prepare them. Sometimes, if the balls aren’t sticking very well, I will add some tahini to the mix.

¼ firm organic tofu, crumbled (optional)

½ cup veggie stock

2 tbsp rolled oat flakes

1 ½ tbsp tamari

½ cup chopped cilantro

1 tsp. dried basil

¼ tsp black pepper

1 stalk celery, finely chopped

1 small onion, finely chopped

1 clove garlic, finely chopped

1 ½ cups cooked rice

Preheat oven to 400° F. In a blender, blend the tofu, stock , oat flakes, tamari, cilantro until well mixed. Transfer mix to a large bowl and add the basil , pepper, celery, onion, garlic and cooked rice and mix well. Form mixture into balls . Lay on a lightly-oiled cookie sheet and bake for 20 minutes or until browned.

Ryan Hall's Half Marathon Training Plan at Runner's World.com

Ryan Hall's Half Marathon Training Plan at Runner's World.com

Tabata Workout

Here is a quick workout guaranteed to burn more calories in 20 minutes than a 1 hour (moderate pace) on the treadmill.

Do these seven station, 30 seconds each (high intensity) 3-4 times.

http://www.youtube.com/watch?v=5C3yQTVMX

Are you naughty or nice? Track your food intake to find out

Check out the iphone app MyFitnessPal. It's a great way to keep track of your food intake on the go.


If you don't have an iphone check out this online meal planner http://www.cardiocorebootcamp.ca/page/MenuPlannerDemo.html

Tuna & Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings

Here's what you need...

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

The 5 Biggest Fitness Mistakes

Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up

Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to regularly train with me or another highly qualified bootcamp instructor - You KNOW I'll make you sweat!

2010 is gonna be something special, how are you going to make a difference?