Sugar free? Fat Free? No Way!

Some of you may be saying "yuk" or "boring" when you read Fat free and Sugar free recipes - however, there are some with medical or non-medical reasons that require them to cut sugar and lower their fat intake.

Say "YES" and try these recipes!

To kick off a series of Fat Free, Sugar Free, Low Carb recipes, I present to you:


Baked Kale Chips = 50 calories per cup
1 bunch (about 6 ounces) kale
1 tablespoon olive oil or coconut oil
Sea salt, to taste


Preheat oven to 300°F. Rinse and dry the kale, then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt. Arrange leaves in a single layer on a large baking sheet (I needed two because mine are tiny; I also lined mine with parchment for easy clean-up but there’s no reason that you must). Bake for 20 minutes, or until crisp. Place baking sheet on a rack to cool.

I sprinkle this on my sons rice (sort of like seaweed) on salads or accompanied with eggs. Of course you could simply chow down on these alone. 1 cup is less than 50 calories so there is little guilt associated with these. Enjoy!





Quinoa Egg Stuffed Pepper
Makes 1 serving = 260 calories

• 1/2 cup quinoa
• 1/2 cups water or chicken broth
• 1 large green peppers
• 1/4 can chicken or vegetable broth
• Pam spray
• 1 medium sweet onion, diced
• green pepper tops, finely chopped
• 1 oz fresh mushrooms, chopped
• 1 oz chopped asparagus 
• 1 oz chopped zucchini
• Clove of garlic, minced
• Tsp of salsa (no sugar added)
• 1/2 cup of egg whites

 

Preheat oven to 325 degrees. Get out a deep pan or casserole dish.

Bring quinoa and water to a boil in medium saucepan, turn down to low, put the lid on and let simmer for 8 to 10 minutes; then lightly fluff with a fork. The quinoa should be a bit under-cooked, it will finish cooking in the peppers.

Meanwhile, clean peppers, cutting off tops and chopping tops into fine pieces. Arrange the green peppers in deep casserole dish and pour the vegetable broth into the bottom of the casserole. Cover and put in oven to steam peppers slightly before filling, about 5-10 minutes. Do this while preparing the filling.

In large skillet over medium-high heat, spray skillet with pam, saute onion, chopped green pepper tops, asparagus, zucchini and mushrooms and cook until green peppers are soft and onions are transparent. Add garlic and stir. Heat through, then add salsa and turn heat down to simmer, and let cook, uncovered, for a few minutes.

Remove from heat and fold the quinoa into the veggie mixture in skillet. Be careful not to stir too much; that will break the quinoa down.

Remove peppers from oven and stuff with the filling. Top each pepper with egg whites and return to the oven, uncovered, and bake for 20 to 30 minutes or until peppers are soft, and the egg whites have set and starting to brown.

Let peppers sit for 3 to 5 minutes before serving. Lift gently out of casserole and serve whole.






Easy Quinoa Pancakes

Ingredients: Quinoa flakes or flour, 2 eggs

Optional: Coconut oil, cinnamon, stevia or Xylitol

Cooking Directions: Mix 1/3 cup of quinoa flakes or flour with 2 organic eggs in a bowl, add 1 tsp of coconut oil. Add more quinoa flakes or flour if runny or until desired consistency is achieved. Stir until everything is completely blended then add to a pan set at medium heat. Sprinkle cinnamon, stevia or Xylitol if desired.


Dry Ingredients:

•  2 cups Quinoa Flour
• 2/3 cup Coconut Flour
• 2-3 Tbsp ground flaxseed
• 1 teaspoon Stevia or Xylitol
• 2 Tbsp baking powder
• 1 tsp sea salt

Wet Ingredients:

• 2.5 cups rice or almond milk
• 2 large eggs
• 2 Tbsp coconut oil
• 1/2 tsp vanilla

Directions:

1. In a medium bowl whisk together the dry ingredients.
2. In a separate bowl, mix together the liquid ingredients.  (A shaker cup intended for protein shakes works great).
3. Add the wet ingredients to the dry ingredients and mix well.
4. Drop batter by 1/4 cup onto a lightly oiled non-stick pan warmed over medium-high heat.
5. When bubbles form on the pancake, flip and continue cooking and 30sec - 1 minute.
6. Enjoy the deliciousness!

Homemade Soft Pretzels...in Lieu of Halloween Candy

A great way to integrate festive fun into any occasion – not just Halloween. The recipe is simple and the possibilities are endless. Use the dough to shape spiders with eight legs or pumpkin shapes. This can also be great for kid’s birthdays – pretzels are fun to make with kids in the kitchen and you can let them shape their own initials.

Ingredients

• 3 1/2 C. all-purpose flour
• 2 Tbs. sugar
• 1 tsp. salt
• 1 pkg. active dry yeast
• 1 C. water
• 1 Tbs. margarine
• 1 Tbs. water
• 1 egg yolk, beaten
• Coarse salt for topping

Directions

Mix 1 C. flour, sugar, salt and undissolved yeast.

Heat 1 C. water and margarine to 120-130 degrees.
Gradually add to dry ingredients; beat 2 minutes at medium speed of mixer.

Add 1/2 C. flour. Beat at high speed 2 minutes. Stir in enough additional flour to make a soft dough. On floured board, knead 5 minutes. Set in greased bowl; turn to grease top. Cover and let rise in warm, draft-free place 40 minutes.

Divide dough into 12 equal pieces. Roll each into a 20-inch rope. Shape into pretxels or other shapes.

Place on greased baking sheets.

Cover; let rest 5 minutes. Mix egg yolk and 1 Tbs. water; brush on pretzels. Sprinkle with coarse salt.

Bake at 375 degrees 15 minutes or until done. Cool on racks.

4 Bad Eating Habits

4 Bad Eating Habits
The Biggest Loser nutritionist Cheryl Forberg, RD
If you're overweight, you're probably practicing some of these nutritional no-no's
 
No time to plan. With work, kids and social and community commitments packing their schedules, most contenders make food decisions on the run – which can lead to poor choices, such as relying on packaged, processed convenience foods and hitting the drive-through when a time crunch hits.

Skipping meals. Because of those busy lives, most potential contestants miss out on at least one meal a day – usually breakfast. It sounds counter-intuitive, but skipping meals can actually contribute to weight gain, not loss; eating when famished almost always leads to poor food choices, and it's hard to pay attention to your body's natural hunger and satiety cues.

Processed white foods abound; whole grains are missing. Foods like snack cakes, cookies, white pasta, chips, and soft drinks are all high in calories and very low in nutrition – but they're both tasty and convenient, which makes them tempting when on the go. But in addition to adding empty calories, these foods have adverse health impacts – they affect your blood sugar and insulin too quickly. And unlike their whole grain counterparts, these foods lack antioxidants and fiber, which are good for digestion and can help prevent some types of cancer.

Few fruits and vegetables make the menu. Budget and time constraints can make buying and preparing produce seem out of reach. But fresh fruits and vegetables are the cornerstone of a healthy diet; they're full of vitamins and antioxidants, and because of their high water content they have low caloric density, filling you up without adding too many calories. Once the show begins, I work with contestants to help them incorporate fruits and vegetables into every meal – with the goal of eating 4 cups daily.

SNACK TIP

When we're stressed, it's easy to make poor choices 

for the foods we eat but here's the skinny 

on some real stress-reducing comfort food. 

Walnuts help replace stress depleted B vitamins 

and it's a great source of omega 3's. 

Also try asparagus, a natural mood lightener. 

Dip them in fat free yogurt for a touch more calcium. 

And when chocolate and only chocolate will do, go for the dark option. 

Dark chocolate contains anti-oxidants with the strength to fight not only cancer but heart disease.

NEW TO BOOTCAMP: What you need to know before class!

New to Bootcamp
Things to consider:

• Bring your mat and hand weights to every class.

• Bring a towel, you will sweat! Get used to it.

• Bring your Stability Ball inflated to your designated ball class (ask your trainer).

• Arrive to class at least 10 minutes early – we begin on time – we don’t want
to leave you behind.

• If you have an injury or concern, please let us know so that we can offer
you a safe modification.

• Reaffirm your commitment to the program and yourself every day – even if
that is at 6 am!

• Classes cannot be carried over into the next months’ session. If you do
miss a class, please make every effort to make it up during the session that
you are registered for.

• Know your start time and location schedule.

• You will get out of Cardio Core Fitness what you put into Cardio Core
Fitness. We supply you the means but you must provide the power.

• If weight loss is one of your primary goals – put as much effort into your
food choices as you put into exercising – weight loss is 70% what you put
in your mouth. You know what is good and what is bad – fruits,
vegetables, whole grains, fish, nuts and lean meats are good –
cheeseburgers with fries are bad. We know you know this.

• We are not nutritionists. We are fitness instructors. But we can offer you
dietary assistance in form of websites and people you can talk to for
support with your menu choices.

Equipment:

You can purchase the following items from your instructor - contact them to confirm prices:

Mat 
Stability Ball

5lb dumbbells
8lb dumbbells

Attire:

Remember: we are outdoors so you want to prepared for Vancouver's unpredictable weather!

For warm weather consider light layers, such as a tank and a top tech top for use during warm up and cool down. Consider sunscreen and bug spray.

For cool weather, you should avoid cotton attires since they get wet easily. Also, when it gets wet, it doesn't only stay wet, it even gets cold quickly. For clothing that dries quickly and wicks moisture away from your skin, buy clothes with synthetic fiber materials (e.g. Capilene and polypropylene).

During rainy or snowy weather, the common outdoor wear is Gore-Tex. This material sheds water and allows perspiration wicked from your skin to pass through its outer shell.

• Base Layer Winter Clothes. Wear a layer of soft synthetic fabric (e.g. polypropylene or Capilene) against your skin. The Base Layer can be a collection of long underwear, shirt or tights.
• Middle Layer Winter Clothes. Considering the temperature, you may need to add a middle layer such as a vest, hoody or a synthetic fleece jacket.
• Outer Layer Winter Clothes. Some type of outer layer will be needed during wet, windy, or very cold days to repel wind, water, or both. You may use a wind- and waterproof jacket for your outer layer.

• Activity Accessories. For your hands, use gloves or mittens as protection. Put on something such as a headband or a hat since up to 50-90% of your body heat is loss     through your head. On your feet, athletic sport socks that wick moisture. 

We have paired up with Stomtech to bring high quality, high design and functional athletic apparel!  Click to Visit our Store

Fuel

Now that you are on your way to a healthier lifestyle you more than likely have a lot of questions on nutrition. I am going to touch on some of the more frequently asked questions and concerns.

Do I eat before or after my workout?

Everyone you talk to probably has a different answer for this one. The bottom line for eating before your workout is to do what works for you. We are firm believers 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. Some studies show that since you haven't eaten in approximately 7 hours your body is already in the "negative" mode and will draw directly from your fat stores. Do whatever works for you. Some people can't eat before a work out and some people can't workout unless they have a little something to eat.

Here are some suggestions for fuel which you should try and consume approximately 30 minutes before your workout.

- whole wheat bagel with peanut butter

- small banana with peanut butter

- kashi bar

- 1/2 an apple with a piece of cheese

- 1 slice of whole wheat bread toasted with almond or peanut butter

It is very important to try and eat within 30 minutes after your workout. Try to include some carbs and protein. Maybe a bowl of whole grain cereal with milk, 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.

How many times a day should I eat?

You should aim to eat at least six times a day. Now that doesn't mean six complete meals - it means three meals and three snacks... or even three meals divided into six meals. You want to aim to have something every three to four hours to maintain your sugar levels and your energy. When we wait too long between meals we often are so hungry that we reach for whatever is fast and easy.

Drink throughout the day and the next time you feel hungry (and your next meal/snack isn't for awhile) more often than not you are thirsty so drink up!

Your Ideal Caloric Intake

How many calories should I take in a day?

To figure out your ideal caloric intake you first need to determine your basal metabolic rate, or the amount of energy (calories burned) used by the body under resting conditions. Keep in mind here, that the more muscle you have on your body, the more energy (or calories) you will use while resting. This is why transforming body composition (reduce body fat and increase muscle) will support achieving ideal weight in the long term.

What is my BMR?

Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) Men: BMR = 660 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: 1.                   If you are sedentary (little or no exercise) : 1.2 2.                   If you are lightly active (light exercise/1-3 days/week) : 1.375 3.                   If you are moderately active (moderate/sports/bootcamp 3-5 days/week) : 1.55 4.                   If you are very active (hard exercise/sports/bootcamp 6-7 days a week) : 1.725 5.                   If you are extra active (very hard/sports+physical job or 2x day training):  1.9 *Most of our bootcamper’s can categorize themselves as “moderately active” or “very active," depending on how often they attend workouts (frequency) and how hard they work (intensity)*  BMR x factor depending on activity level = caloric intake per day to maintain your current weight

You can achieve weight loss by increasing your caloric expenditure (exercise) or reducing your caloric intake (eating less!). The combination of both will ensure long lasting weight loss, as long as you do it right.  If you are going to reduce caloric intake do it safely. Reducing calories by 15% - 20% of your daily maintenance needs is a good start. And remember, sustained weight loss is impossible without increased, regular exercise.

6 Post Workout Snacks
Protein Shake with Banana "After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter and Banana on Rice Cakes

If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices

If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

Quick & Easy Fat Burning Foods List

Quick and Easy Fat Burning Foods List

Fruit: Raspberries, Blueberries, Blackberries, Guava, Goji berries, Dried plums

These fruits are high in antioxidants, which help with disease prevention and contain flavonoids.

Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.

Nuts: Almonds, Walnuts, Cashews, Brazil Nuts, Hazelnuts

Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. Nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.

Bean/Legumes: Chickpeas, Lima beans, Lentils, Dry beansBlack Beans, Red Beans

Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.

Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings

Fish: Salmon, Tuna, Mackerel

Fish contains the potent Omega 3 fatty acid. It is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.

Vegetables: Carrots, Tomato, Broccoli, Cauliflower, Beets, Cabbage

A variety of colors is the key here. For example carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful anti-oxidant that reduces the risk of cancer.

Dark green leafy vegetables Kale, Spinach, Swiss Chard, Purslane

Dark leafy greens like spinach contain carotenoids that improve your immune system and are full of vitamins and minerals. We also can’t forget about broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties.

Green Tea: Researchers showed that those that consumed caffeine and green tea extract burned more calories than those that consumed caffeine or a placebo. More studies are being conducted to determine if this is valid