Precision Nutrition, the organization through which I received my Nutrition Coach Certification introduced me to several healthy recipes, this being one of my favorites:
Pizza. People in all cultures seem to eat some form of the dish. Of course, regardless of its widespread appeal, pizza has never been known as a “healthy” offering, because of the fact that it’s typically high in processed carbs and saturated fats. With this dish, it is lightened up by using homemade pesto, chicken, and a host of veggies – all on a whole wheat tortilla. If you like pizza, you’ll certainly come back for seconds of this thin-crusted alternative.
Boneless skinless Chicken breast (170 g) 6 oz
Salt ¼ tsp
Pepper 1⁄8 tsp
Olive oil cooking spray
Whole wheat tortilla
Pesto 3 tbsp
Broccoli florets (small) ¼ cup
Sundried tomato (thin sliced) ¼ cup
Asparagus (cut into ½ inch pieces) ½ cup
Aged white Cheddar … Read More »
Continuing from a previous blog, here are a few more fitness misconceptions I often hear from clients:
1. More is better
In an effort to get stronger, faster or to improve athleticism, most people resort to adding more volume. This is often at the expense (or neglect) of added recovery. In order for your body to adapt, it needs sufficient recovery time. While periods of volume increases can be beneficial in increasing one’s capacity, continually adding volume without rest will eventually have detrimental effects on performance. If you’re practicing a skill with a fatigued body, muscle memory will remember it just that way. It’s important give yourself time to recover from skill-based practices or you’ll be teaching your body to remember undesirable movement strategies.
2. Strength is not important for distance running
Although it’s true that every distance runner should not be built like … Read More »
You’ve heard them. In fact, you’ve probably told a friend one (if not all) of these myths at some point in your life. You may want to grab on to your seat and take a deep breath before you read the next part of this sentence… not everything you read, hear or see on TV is necessarily true. Here are the most common fitness misconceptions that I have encountered throughout the years from friends and clients alike:
1. The best way to burn calories is to run on a treadmill
If you have been a client of mine, you may remember what I refer to as the “car analogy”. Does your car use more gas driving in stop-and-go traffic or coasting the highway on cruise control? Our bodies work the same way. When you run on a treadmill for long distances, your body … Read More »
Eating healthy doesn’t have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you’re bored of eating healthy. Shhhh, your taste buds won’t suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal.
Here’s what you need…
5 organic bell peppers
1 teaspoon olive oil
2 cloves garlic, minced
2 Tablespoons fresh basil, minced
1 yellow onion, minced
1 Tablespoon fresh rosemary, minced
1 teaspoon dried parsley
dash of salt and pepper
20 oz organic ground turkey, 99% fat free
1 organic tomato, chopped
3/4 cup spaghetti sauce
1/4 cup shredded mozzarella cheese
Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. … Read More »
What kind of people do you surround yourself with? Who do you spend the majority of your time with and what kind of activities do you enjoy with these people? Take a moment to observe the most influential people in your life. Do they make you stronger? Do they push you to become a better version of yourself on a daily basis?
You are the average of the five people you associate with most.
It’s just the way it works. If you want to be a good tennis player, you generally surround yourself with tennis players. If you enjoy live theatre or surfing, you instinctively gravitate toward the individuals who possess similar interests. Love partying and staying up all night? I’d be willing to bet your closest friends do the same thing.
Knowing you are like a sponge, naturally absorbing and meshing the … Read More »
For a recent corporate wellness presentation, I was asked to present employees of an insurance company with information on body composition, weight training and nutrition. There was no shortage of knowledge about celebrity diets and “magic pill” solutions from the participants, but few knew “the basics”. Television ads, magazines and false information result in a generally uninformed society willing to jump on the next product that promises them a sexy six pack.
Let’s begin with a quick introduction to body composition. Our bodies are composed of 2 elements; fat mass and fat free mass, otherwise known as lean mass. That’s it. Everyone reading this has probably heard of body fat percentage. “Bring it down… I want to be below 15%.” But what is it? Fat mass is fat. Lean mass is the rest of your body including bones, organs, and … Read More »
Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
Here’s what you need:
1/2 cup Greek yogurt, fat free
1 lime, juiced
3 garlic cloves, minced
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
4 (3oz) wild caught salmon fillets
Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
Serve the … Read More »
In a previous blog, we discussed perception and reality. Can you see the world through the eyes of another person? Are you able to take on a different perspective? Try this exercise and let me know what you find:
Take a minute to scan your surroundings. Are you in a familiar place or somewhere new?
Stop reading this, and just look around you.
Pick out an object, maybe something you hadn’t noticed before, and focus your attention on it. Once you really focus, it will begin to radiate and become more “real” than it was when it was just an unnoticed piece of the background noise of your life.
Now, attempt to see your surroundings from the object’s point of view. This may be easy for some but extremely difficult for others. Depending on how capable you are at focusing your concentration, you may … Read More »
“Everything you see or hear or experience in any way at all is specific to you. You create a universe by perceiving it, so everything in the universe you perceive is specific to you.” – Douglas Adams
Jim navigates through life wearing green-lens sunglasses, Jane with red-lens sunglasses. At the end of each day, Jim tells his friends how “green” the world is. Jane does the same for her friends, describing in great detail how “red” the world is. Assuming they don’t realize their respective colored sunglasses are worn, which one of them is correct in their perspective of the world?
We all view life through a unique lens or “window” as I like to refer to it. This window may be distorted any number of ways based on previous life experiences. With no two windows being identical, looking through them provides … Read More »
We’ve all had great days when we felt on top of the world. We’ve also had those not-so-great days when we felt like curling into a ball and disconnecting from the world. What kind of person are you when faced with challenging situations? Does adversity stop you in your tracks or are you able to approach every situation acknowledging there is something to be learned? It is easy to appear confident and collected in times of ease; the challenge is to maintain this character in times of difficulty.
Bad things are going to happen… that’s just the way life goes. Situations beyond our control will present themselves in varying magnitudes. What we are able to control is our individual response to the situation. Let us first discuss the difference between a reaction and a response.
In a stress reaction we react habitually … Read More »