Sync Fitness

Nutrition, Recipes

Sync Fitness Recipe: Summer Time Gazpacho

This recipe comes from the August 15, 2009 Sync Fitness Newsletter.

Gazpacho is a tomato based, raw vegetable soup that is served cold. This recipe makes a light and refreshing summer meal, and is quick and easy to make. Feel free to simply chop the ingredients for a thicker soup if you’d rather not use a blender.
Yield: 4 servings

Here’s what you need…

  • 1 pound ripe tomatoes
  • 1 1/2 cups cucumber chunks, peeled and seeded
  • 1/2 cup chopped red bell pepper
  • 1 clove garlic
  • 1/4 teaspoon cumin
  • 1/2 teaspoon salt
  • 1 teaspoon red wine vinegar
  • 1 teaspoon light honey
  • 2 teaspoons fresh lemon juice
  • 1 Tablespoon olive oil
  • * Optional * Cayenne pepper to taste
  1. Core the tomatoes, and cut into large chunks.
  2. Place all ingredients, except cayenne, into a blender. Puree until smooth.
  3. Transfer to a container, add cayenne. Cover and chill.
  4. Serve cold.

Nutritional Analysis: One serving equals: 71 calories, 4g fat, 9g carbohydrate, 2g fiber, and 4g protein.

Sync NewsFlash: When To Buy Organic

If you’re like me and you try to buy organic produce in Seattle, you may feel a little frustrated by the extra cost involved in making such an effort to be a healthier, more conscientious consumer.  Hello, should one really have to work overtime to afford good produce?  So here’s the nitty gritty on organic produce:  some of it is WELL worth the extra cost.  BUT, some produce carries such a low pesticide risk it is really not necessary to buy organic (although PCC and Whole Paycheck, I mean, Whole Foods, may try to convince you otherwise with their beautiful produce displays.)  Also, remember, especially at this time of year – it’s always better to BUY LOCAL!  In Seattle, we are super lucky to have so many local farmer’s markets to choose from.  Take full advantage of them!  Here’s your guide to the Dirty Dozen and the Clean 15.  PS – you can download this list as an iPhone app at: http://www.foodnews.org/.)

*************************************************************************************************************

DIRTY DOZEN (in order of highest pesticide levels):

1.  Peaches

2.  Apples

3.  Bell Peppers (a nurse practitioner friend told me pesticide levels are so high on peppers that if you can’t get them organic, you shouldn’t buy them at all!)

4.  Celery

5.  Nectarine

6.  Strawberries

7.  Cherries

8.  Kale

9.  Lettuce

10.  Grapes (Imported)

11.  Carrots

12.  Pears

************************************************************************************************************

CLEAN 15 (these are so low in pesticide levels, you can save your money for cute shoes instead):

1.  Onions

2.  Avocado

3.  Sweet Corn

4.  Pineapple

5.  Mango

6.  Asparagus

7.  Sweet Peas

8.  Kiwi

9.  Cabbage

10.  Eggplant

11.  Papaya

12.  Watermelon

13.  Broccoli

14.  Tomato

15.  Sweet Potato

Client Question: What foods will make me lose weight?

I get this question a lot as a personal trainer…  How awesome would it be if I could tell you there were special foods with this amazing power?  In a sense there are.  But most of us eat so much other junk that we don’t have room for the really good foods.  So, to clarify, there are no magic foods that will make you lose weight.  BUT, if you eat WAY MORE of the good foods (in reasonable portions) and WAY LESS of the bad foods, you’ll lose weight.  There are so many foods that fall into the “good foods” category.  The trick is being on top of your game so you don’t grab the “bad foods” in a moment of weakness or ravenous hunger.

In the interest of keeping this post concise (and not lecturing everyone on the downfalls of the American diet), I’d like to provide a list of foods that we all can and should eat frequently.  I operate with the belief that if you put more good foods in your body there won’t be room left for the bad ones.  So it’s not a matter of deprivation.  If you eat the good stuff 80%-90% of the time, it’s okay to treat yourself here and there.  Also, there are some really amazing healthy treats (dark chocolate anyone?!)

EAT MORE OF THESE:

Veggies: all kinds, colors, shapes and sizes.  Don’t give me any lip about “I don’t eat carrots or corn because they’re high in sugar.”  If you’re worried about the sugar in vegetables, you’re likely eating a lot more sugar somewhere else in your diet.  Try to add new veggies to your diet every week.  Take 10 minutes to find a new veggie recipe online each week.  Dip raw veggies in hummus instead of ranch.  Cucumbers + hummus = BLISS!

Lean Protein: fish, turkey, chicken.  How you prep your protein makes all the difference.  Throw out the butter and creamy sauces.  Use your grill, use a little olive oil/sea salt/cayenne/lemon or simply bake your meats naked, dice them and toss them into your food dishes.

Beans: black, pinto, kidney, garbanzo, lentils, white, navy, lima. Add them to salads, grains like rice and quinoa.

Protein Shakes: whey protein, hemp protein, brown rice protein.  Protein shakes are not just for body builders.  They will not make you bulk up.  They will, however, fill you up and keep you satisfied for hours.  Plus, you can make them with all sorts of other good stuff: milk, fruits, veggies, nut butters (use sparingly.)  DO NOT add ice cream or fruit juice to your protein shake unless you’re looking for extra calories, fat and sugar.

Nuts: Almonds, walnuts, peanuts, cashews, pecans, soy nuts, pepitas (my favorite!) are all great sources of protein and great snacks. That doesn’t mean you should eat them by the handful, but one handful (about a quarter cup) mid-day with a piece of fruit is a perfect snack!

Fruits: Challenge yourself to eat new and different fruits. If you eat the same two or three all the time, mix it up a little. Notice what is fresh and in season. Berries are especially great as they contain so many antioxidants. Add berries to cereal, protein shakes, yogurt. In the winter when berries are out of season you can get them in the freezer section of the grocery store. This is perfect for protein shakes.

Grains: rice (try Trader Joe’s Brown Rice Medley!), quinoa (tons of protein and fiber!), kasha, millet, whole grain breads and pastas. AVOID THE WHITE GRAINS! Notice the fiber content in your grains. Grab the high fiber options. High fiber = fuller, longer!

STOP THIS NOW:

Mindless eating: Notice when you eat and why you eat. I’m horrible with food prep. I like to snack the entire time I’m making a meal. So baby carrots and snap peas must be within arms reach at all times. Otherwise, my mouth fills with chips and crackers without me even knowing it. Notice other times you might mindlessly snack – in front of the computer, in front of the TV, while talking on the phone. If you’re a mindless snacker keep “safe” snacking foods on hand. This is essential!

Drinking your calories: See my blog post on Starbucks drinks! It is EASY to drink an extra 1,000 calories a day in pop and coffee drinks. These certainly don’t make you feel full. Many of them stimulate hunger, so they are DANGEROUS. If you are trying to cut calories, this is one of the first and most important places to start.

Going more than 4 hours without food: Snacking is not a bad thing. Eating three meals a day, 6 hours apart is actually too long to go without stimulating your metabolism. You’ve heard it a million times: eat smaller, more frequent meals. Beware, this does not mean eat more meals without downsizing your main meals.

100% carbohydrate snacks: if your snack is all carbs it will not keep you full. Add protein to EVERY meal and snack! It doesn’t have to be the whole snack, just a portion. If you pair carbs and protein you’ll stay fuller longer, as protein takes longer to digest.  Snack suggestions: apple and 1 Tablespoon nut butter, dried apricots and 1/4 cup almond, pear and string cheese, yogurt and berries, cottage cheese and fruit(or my fave = cottage cheese and peas.  I know, it’s not for everyone!), veggies and hummus, snack bars (Zing bars, Larabars, Clif Builder Bars).

Google recipes to find creative ways to prepare healthy foods.  It really does NOT have to be bland and boring.  There are TONS of recipes online.  If you want a nutritionist support, I highly recommend Mary Purdy of Nourishing Balance (www.nourishingbalance.com).  She is my nutritionist and she is amazing.  She helps me eat creatively with my loooong list of food sensitivities.  Every time I leave her office I am so excited to try a handful of easy, healthy new foods.

Sync Fitness Recipe: Roasted Brussel Sprouts

This is one of those healthy foods that you’re missing out on! If the thought of Brussels Sprouts makes you queasy, then you’ve never had them prepared like this. Roasted with fresh garlic and light seasoning, these crunchy treats will tease your taste buds into thinking you’re eating potato chips. Servings: 2

Here’s what you need…

* 12 Brussels Sprouts
* 1 teaspoon Olive oil to drizzle
* Salt and pepper
* 2 fresh garlic cloves, minced

1. Preheat the oven to 400 degrees.
2. Cut the stem off the Brussels Sprouts and cut them in half lengthwise. Drizzle with olive oil, coat evenly. Season with salt and fresh ground pepper.
3. Place the Brussels Sprouts cut side down on a baking sheet. Roast for 10 minutes.
4. Remove the baking sheet from the oven, using tongs coat the Brussels Sprouts with the garlic. Place the baking sheet back in the oven for an additional 5 minutes.
5. Remove the baking sheet from the oven, the cut side of the Brussels Sprouts should be browned and crispy.

Nutritional Analysis: One serving equals: 72 calories, 2g fat, 10g carbohydrate, 4g fiber, and 4g protein.

Crunches vs. Sit Ups: Finding Your Six Pack Abs

A Facebook friend recently asked Sync Fitness:

“Does it REALLY matter if someone does crunches instead of sit-ups? Are 50 crunches better than 100 sit-ups? What’s the real deal from the resident fitness guru?”

Here is my reply:

In terms of strengthening your abs without compromising your back, crunches are better. Sit ups are good as long as you they don’t bother your back. BUT – if you’re looking to flatten your abs it’s more a matter of losing body fat. You can crunch till the cows come home and still carry belly weight. Flat abs are generally attributed to excellent nutrition, low body fat and lots of lean muscle mass. I know that’s not a fun answer.

Also, know that a lot of those people you know who have awesome abs also have awesome genetics. Some people are lucky enough to inherit bodies that don’t carry as much around the middle.  That doesn’t mean flat abs can’t be had if you weren’t born with them. But you may have to work a little harder if your belly is the place where you tend to carry your body fat.

Being very diligent about what you put in your mouth and how much you sweat it out can hugely impact your six pack.  I have to brag for just a moment here . . . I have a client who is preparing for her wedding in Seattle in a month.  She has done an amazing job of watching her diet and exercising very consistently over the past few months.  She came into The Fitness Lab for her personal training session last week and asked me, “Can I show you my six pack?”  She has worked really hard and as a result you can see these beautiful lines carving out the abdominal muscles on her belly.

Food that will help you lose belly weight: lean protein, veggies and water – TONS of this and little to nothing of anything else.  Like I said, it ain’t easy!  But nothing tastes as good as a six pack feels!

Sync Fitness Recipe: Rainbow Kebabs

This recipe come from my July 15, 2009 newletter.  This is a great side or dessert to bring to a BBQ!

Yield: 10 servings

Here’s what you need…

  • 10 wooden skewers
  • 10 strawberries
  • 10 bite-sized watermelon pieces
  • 10 bite-sized cantaloupe pieces
  • 10 bite-sized mango pieces
  • 10 bite-sized pineapple pieces
  • 10 bite-sized kiwi pieces
  • 10 blueberries
  • 10 blackberries
  1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
  2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Sync Fitness Recipe: Mediterranean Lettuce Wrap

This recipe come from my newsletter from July 1, 2009.  It’s refreshing and yummy and a great low carb snack or meal.

Servings: 1

Here’s what you need…

  • 1 large leaf of lettuce
  • 2 slices lean turkey
  • 1 roasted red bell pepper, cut into 4 segments
  • 2 tablespoons garlic hummus
  • 1 tablespoon olive tapenade
  1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
  2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

Sync Fitness Recipe: Mango Marintated Tofu

This recipe comes from my June 15, 2009 newsletter.  There’s nothing like a good mango.  Grab them while they’re in season!

Yield: 6 serving

Here’s what you need…

Marinade:

  • 2 teaspoons olive oil
  • 3 cloves garlic
  • 3 tablespoons chopped ginger
  • 1/4 cup chopped yellow onion
  • 2 large mangoes, chopped
  • 1/4 pure maple syrup
  • 1 cup vegetable broth
  • 2 tablespoons red wine vinegar
  • 1/4 cup lime juice
  • 1 cup orange juice
  • 1/4 teaspoon allspice
  • Dash of pepper
  • Dash of salt

Tofu:

  • 2 pounds extra-firm tofu, drained and sliced
  • 1 mango sliced
  • 1 red bell pepper, cut into long slices
  1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
  2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
  3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
  4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
  5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
  6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
  7. Serve with brown rice and steamed broccoli.

Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.

Sync Fitness Recipe: Energy Muffins

This recipe comes from my June 1, 2009 newsletter.  This recipe is great because there is no added sugar.  You’ll get sweet nothings from your coconut oil and banana.  Also, some of the fat is taken out by eliminating the egg yolks.  Perfection!
Here’s what you need…

  • 1 cup mashed banana
  • 2 egg whites
  • 1/2 cup water
  • 1/3 cup refined coconut oil
  • 2 cups wheat flour
  • 1 teaspoon baking soda
  • 2 1/4 teaspoons baking powder
  • 1 cup frozen blueberries, left to thaw in a strainer
  1. Preheat oven to 350 degrees. Prepare 18 standard-sized muffin cups with paper liners.
  2. In a large bowl, combine banana, egg whites, water and oil. Add the flour and mix. Gently fold in blueberries. Immediately spoon batter into muffin cups.
  3. Bake for about 20 minutes. Remove muffins from tins and cool on a wire rack.

Nutritional Analysis: One serving equals: 98 calories, 4g fat, 13g carbohydrate, 2g fiber, and 3g protein.

Sync Fitness Recipe: Lentil Fruit Salad

This recipe come from my May 15, 2009 newsletter.  The best thing about this recipe, besides the yumminess??  TONS OF PROTEIN AND FIBER!

Yield: 3 serving

Here’s what you need…

  • 1 cup black lentils, cooked
  • 1 medium mango, cut into 1 inch cubes
  • 1 medium tomato, chopped
  • 6 medium strawberries, chopped
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
  2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

 

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