Flounder is a wonderful white meat fish that tastes good and is usually pretty easy to find. Check with your fish monger for the best times to find flounder at his market. You can easily substitute with Salmon or Tiliapia.
Makes 4 servings.
INGREDIENTS
1 lb flounder
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish
Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.
Health Benefits
An excellent source of protein, yet low in calories, salt, sugar and cholesterol. Rich in omega 3 fatty acids, flounder is a great choice for anyone participating in a women’s fitness program. If you are concerned with mercury levels, you can substitute the flounder for salmon.
Langford boot camp leader Kirsten Lahti is already preparing for the Western Canadian body building championships in May. A competitor in the figure category, Lahti placed second in the tall category of the Sandra Wickham Classic in Vancouver earlier this month.
Kirsten Lahti is entering her offseason, if you can call it that.
The West Shore boot camp diva placed second in her class at the Sandra Wickham Fall Classic body building competition in Vancouver on Nov. 13.
The 5-foot-9, 32-year-old executed a stage routine designed to show off her body in the tall figure category, a balance of muscularity and femininity.
It was Lahti’s first foray into the competitive world. With a break until her next competition in the spring, now’s the time for the ultra-hard working Lahti to ease off the pedal.
Or not.
“Technically, this would be considered an offseason,” said the certified fitness trainer. “Generally it takes 12 to 16 weeks to prepare for a show. For now, I will increase my intake and put on some more size.”
Married with two kids (five and six years old), Lahti’s made a career out of putting high-performance athletes and regular folk alike through high tempo, group workouts at her studio, Cardio Core Boot Camp in Langford.
She started preparing for the Wickham Classic back in February but said she first got serious in the gym about six years ago, following the birth of her first child.
Since 2007 she’s been sharing her expertise as a fitness buff with anyone who comes through the doors, from beginners to marathon level athletes.
But there’s always room to improve.
“I have a contest coach preparing me on what I need to improve.”
For the rest of the fall and into the holidays Lahti has a great excuse to chow on holiday meals. Lahti will ease off her cardio routine while increasing her diet in an attempt to add as much as 15 pounds (seven kilograms).
She’ll come back down that much again by the next event, she said.
“When you’re in that final training window, the last thing you do each day is get on the bike for one more round of cardio.”
To the regular weekend warrior, the current break in Lahti’s time spent working out isn’t much.
She’ll retain her well-sculpted frame and high-level cardio conditioning. Come March, however, Lahti will bear down in an attempt to achieve a top placing at the Western Canadians in Kelowna in May. It’s also a building block for her biggest goal of 2011, the provincial body building championships in July.
“The B.C.’s will earn me much more exposure,” she said. Figure is one of many competitive categories in the B.C. British Columbia Amateur Bodybuilding Association.
* Nonstick cooking spray
* 2½ cups roughly chopped cauliflower
* Salt and freshly ground black pepper
* ½ cup Greek yogurt
Instructions
1. Preheat the oven to 450˚F. Line a baking sheet with foil and spray it with cooking spray.
2. Spread the cauliflower out on the prepared baking sheet. Season it with salt and pepper to taste. Top the cauliflower with another sheet of foil, and roll up the edges to form a sealed package.
3. Roast the cauliflower for 20 minutes. Remove the top foil, being careful of the steam, and continue roasting the cauliflower until it is tender, another 15 to 20 minutes.
4. In the bowl of a food processor, combine the cauliflower with the yogurt. Puree until the mixture is smooth. Season with salt and pepper to taste, if desired, and serve.
Source (with permission): Now Eat This! a Ballantine Trade Paperback Original by Rocco DiSpirito (c) 2010 Spirit Media, LLC
This is a very common question from our clients - wondering what foods are "good" or "healthy" to eat.
ANSWER:
KEEP IT SIMPLE - Eat Clean!
This means opting for whole foods, lean protein and lots of fruits and vegetables.
Avoid processed, pre-packages, sugary foods. This might seem simplistic but if you look back at what you have eaten in the last few days, you might discover that your own food plan is hindering your fitness goals - whether it be fat loss, muscle gain or improved sense of well being.
The bottom line is clean calories + exercise = fat loss.
Have a hard time falling asleep? or need some motivation to get out of bed?
Try some of these relaxation poses modified in bed.
Upside-Down Relaxation - Hold for 2 minutes
• Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
• Lie back and extend your legs up the wall.
• If this is too intense a stretch for your hamstrings, slide your butt further away
from the wall.
• If it’s not enough, scoot closer.
• Let your arms rest by your sides, palms facing up, and breathe gently, feeling the
stretch in the backs of your legs.
Winding-Down Twist - Hold for 1 minutes
• Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
• Gently twist your torso to the left.
• Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then
return to center and repeat on opposite side.
Laying Butterfly - Hold for 2 minutes
• Lie on your back with knees bent.
• Place the soles of your feet together, then let your knees fall open, forming a diamond
shape with your legs.
• Rest your arms on the bed.
• If you feel any strain, elevate your legs by placing a pillow underneath each knee.
Child’s Pose - Hold for 2 minutes
• Sit up comfortably on your heels.
• Roll your torso forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as you comfortably can, extending
your arms in front of you.
• Hold the pose and breathe.
Rock-a-Bye Roll - 1 minutes
• Lying on your back, hug knees in to chest.
• Cross your ankles and wrap both arms around your shins with clasped hands.
• Inhale and rock your body up to sit; exhale as you roll back.
• Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.
NEED SOME VISUALIZATION? TRY ONE OF THIS VIDEOS
Sometimes waking up and getting the day started can be tough. Try some of these movements to get your day started on a good note! YOGA in the morning as you wake up
Eating a mini-meal every two to three hours (5 to 6 small meals per day total) to keep blood sugar level and prevent hunger
Combining lean proteins and complex carbs at every meal
Avoiding all over-processed and refined foods (especially sugar, white rice, and white flour)
Avoiding saturated and trans fat, instead consuming healthy fats
Avoiding soda and other sugary juices and drinks
Avoiding high-calorie, zero nutrient foods (i.e., junk food)
Eating proper portion sizes
Drinking at least 8 cups of water every day
What Clean Eating is Not
When describing clean eating, it's important to point out what eating clean is not. Clean eating is not a diet, although it is a great way to reduce body fat, lose weight, and keep the weight off. Clean eating is a lifestyle that requires time, commitment, and pre-planning and is not just a way of eating that can accomplish weight loss or overall health just by doing it on the weekends only. Clean eating is not about deprivation, avoiding food groups, counting calories or starvation, but about making healthy food choices and providing the body with the best foods possible.
