Turkey Wraps

Ingredients:

1 Cup Frozen Corn
1/4 Cup Chopped Sun-Dried Tomatoes
1 Tablespoon Olive Oil
1 Tablespoon Cider Vinegar
8 Ounces Sliced Turkey
4 Whole Wheat/Rice Flour Tortillas
2 Cups Chopped Greens



Instructions:
- Mix the corn, sun-dried tomatoes, oil, and vinegar in a bowl.

- Place the turkey on the tortillas, top with the corn mixture and some chopped lettuce.

- Roll up the wraps and cut them in half if you would like.

Enjoy!
R

Tilapia w. Green Beans

Ingredients:
2 Tablespoons Chili Powder
1 Clove Garlic (Minced)
1/2 Teaspoon Pepper
1 Pound Tilapia
2 Tablespoons EVOO
3 Tablespoons Lemon Juice
Green Beans
Sliced Almonds

Instructions:
- Fill a saucepan with 1 inch of water and bring it to a boil.

- Place the green beans in the water, cover, return to a boil, and turn down the heat to simmer until tender (5 to 10 minutes).

- Combine the chill powder, garlic, and pepper on a cutting board. Place the fish fillets in this mixture and coat them with it.

- Heat the EVOO in a frypan over medium-high heat. Add the fish and cook 3 to 4 minutes per side.

- Plate the fish. Immediately place the green beans, the lemon juice, and the almonds in the frypan where the fish was and stir constantly for about 2 minutes.

Enjoy!
R

Changing Up Your Workout!

It's completely different between individuals as to how and when one should change their workout template...but the guidelines instructing how to change a workout plan are the same for most people!

If you're new to exercise it is suggested that you keep the same workout plan for 1.5 to 2 months, but if you're advanced 2 weeks or even less is suggested as a guideline. It's said that if beginners change their workout too often it'll be harder to gain the motivation and it'll feel like less of a routine to perform your workout.

w. No Change: you can hit a plateau that's tough to break
w. Too Much Change: you can hinder your results and it can become tedious

Deloading...
...if you're completely changing over from one program to another (aerobic training to weight training for example) it's important to take a week off in order to give the muscles and nerves a chance to fully recover!

What To Change?
...sets/reps, exercises, intensity, amount of days, length of workout

- sets and reps...
...if you start to plateau then increase the sets and decrease the reps or vice vera
...the total volume is the same but for weight training it increases the total weight lifted

- exercises...
...can be changed every 3 to 5 weeks, or as soon as you see an adaptation/plateau
...variety is key, but it's important to outline your goals (short/long term), and to monitor them so you can see how you're progressing

- intensity...
...can be changed day to day (for example: one low intensity workout, one medium, and two high intensity per week)

- frequency...
...greater gains can be experienced instead of simply avoiding plateaus
...it's important to include the cardio portion of your workout in frequency changing

Enjoy!
R

Pork Picadillo

Ingredients:
2 Teaspoons EVOO
1/3 Cup Onion (Chopped)
1 Clove Garlic (Minced)
8 Ounces Ground Pork (Extra-Lean)
1/2 Teaspoon Ground Cumin
1/2 Teaspoon Oregano
1/8 Teaspoon Ground Cloves
1 Tablespoon Cider Vinegar
1 Green Apple (Peeled, Chopped)
3 Tablespoons Olives (Chopped)
1/2 Teaspoon Worcestershire Sauce
1 Cup Diced Tomatoes

Instructions:
- Heat the EVOO in a pan on medium-high. Add the onion and cook for 5 minutes before adding the garlic. Stir the garlic in for 30 seconds, add the turkey and cook until lightly browned (4 to 6 minutes).

- Stir in the cumin, oregano, and cloves, stirring for 30 seconds before adding in the vinegar.

- Add the apple, tomatoes, olives, and Worcestershire sauce, reduce the heat, and simmer to reduce any liquid in the pan for about 8 minutes.

Enjoy!
R

Negative Calorie Foods?

A negative calorie food would technically have to consume more calories during digestion/processing than is contained in the food itself.

It's technically possible, but in actuality there are no negative calorie foods.

The most commonly suggested negative calorie food is celery. It is a very low-calorie snack with a high content of water and fibre, and it does burn calories while digesting, however it doesn't burn a lot. In the end, it's still a calorie plus.

That being said...there are thermogenic (fat burning) foods that make our body work hard during digestion, thus reducing the number of calories we retain of that food.

Protein is a thermogenic! It's important to still eat healthy carbohydrates, but by replacing some of your daily carbohydrates with protein you can increase your metabolism, thereby helping you to "burn fat".

Here are some "fat burning" foods!

• Cayenne Pepper
• Ginger
• Garlic
• Olive Oil
• Celery
• Cucumber
• Citrus Fruits
• Apples
• Milk
• Yogurt
• Eggs
• Salmon
• Green Tea
• Coffee
• Oatmeal
• Quinoa

Enjoy!

R

Healthy Pancakes

Ingredients:

1 Cup Whole Wheat Flour or Coconut Flour
1 Teaspoon Baking Soda
1/8 Teaspoon Salt
2 Tablespoons Wheat Germ
1 Cup Buttermilk (Low Fat)
1/4 Cup Applesauce (Unsweetened)
1 Large Egg
2 Teaspoons Coconut Oil



Instructions:
- Mix the flour, baking soda, salt, and wheat germ in a bowl, then make a well in the centre.

- Combine the buttermilk, applesauce, and egg (pre-beaten) in a separate bowl.

- Add the buttermilk mixture into the dry ingredient bowl by slowly pouring into the well.
*Mix only until the dry ingredients are moistened!

- Heat a nonstick pan or griddle over medium heat.

- Pour 1/4 cup of the pancake batter into the pan. Wait until the pancakes have craters forming on the top and then proceed to flip them.

- Serve with fresh fruit!

Enjoy!
R

7 Benefits of Practicing Yoga...

1. Flexibility:
- yoga helps to gradually loosen your muscles
- this can help reduce current aches and pains, and allow you to prevent pains that could occur later in life
- the result is also a leaner figure due to the lengthening muscles

2. Posture:
- yoga helps to strengthen your core
- each pose in yoga is meant to reinforce the muscles around the spine
- the result is a better natural posture (you won't have to constantly be thinking: "am I standing up straight?")

3. Strength:
- practicing yoga regularly will help to strengthen your muscles (specifically your core)
- the strengthening can help to prevent arthritis and back pain
- what you build strength wise is balanced with the gains in flexibility

4. Joint Mobility:
- each pose in yoga helps to maintain the full range of motion of the targeted joint
- joint cartilage won't wear out as much, helping you to maintain mobility as you age

5. Sleep:
- insomnia is often caused by anxiety and not knowing how to relax
- the mental and breathing exercises in yoga help to teach you how to slow your mind down
- the result is being able to sleep deeper at night

6. Stress Relief:
- yoga helps to clear your mind and teach you how to focus on your breathing
- your stress reaction will diminish at the time, and also will continue after class
- practicing yoga can also enhance your overall mood

7. Weight Control:
- to control your weight long term yoga needs to be combined with a healthy diet and regular exercise
- yoga helps to keep the weight off and your body toned
- by practicing yoga regularly you'll build lean muscle and define existing muscle without making your body look super buff

Enjoy!
R

Kale Salad w. Grapefruit & Walnut

Ingredients:
2 Grapefruits
1/4 Cup Lemon Juice
1/2 Cup Greek Yogurt (Low-Fat)
2 Tablespoons EVOO
8 Ounces Baby Kale Leaves
1/2 Cup Toasted Walnuts (Chopped)

Instructions:
- Peel the grapefruit and chop into bite sized pieces.

- Mix together the lemon juice, yogurt, and oil (whisking until well mixed).

- Toss the kale and grapefruit together, mix in the dressing and walnuts.

Enjoy!
R

Diet or Exercise?

There is no easy answer. It all depends on what your goal is in the end. Do you want to lose weight, or be able to get through the day without having to take a mid afternoon nap? In some cases it'll be a bigger benefit to cut down on calories, whereas in some you'll see a bigger effect by simply exercising.

Here are a few scenarios in which one of the two trumps the other...

Goal - Losing Weight...
...diet! It's easier to cut a few hundred calories than to burn a few hundred calories at the gym. Lowering your calorie consumption does not mean dieting by any means though. It just means finding healthier alternatives to the items you currently indulge on.

Goal - Energy...
...exercise! Coffee can only do so much for us. Of course caffeine and a good night sleep are two major contributors, but exercising stimulates invigorating neurotransmitters in the brain that'll leave you feeling much more energized.

Goal - Prevent/Fight Diabetes...
...exercise! Many think that diabetes can only be controlled or prevented through your diet, but regular exercise is the main contributor (only by a bit). Activated muscles use glucose for fuel, and this helps to keep your blood-sugar levels stable.

Goal - Mood...
...exercise! Did you know that working out for 20 minutes can leave you feeling upbeat for up to 12 hours? Exercising regularly for a longer period of time can also lead to changes in your brain that'll improve your response to stress.

Bottom line is...both eating well and exercising a few times a week will greatly help in all scenarios. It's not just eating less that allows you to lose weight. It's the combination of a healthy diet and fitness...just for people that don't have time to work on both, it's a better idea to start with adjusting your diet in that specific case.

Enjoy!
R

Chicken Marsala

Ingredients:
2 Tablespoons Flour
1/4 Teaspoon Black Pepper
4-Ounce Chicken Breast
1 Garlic Clove (Minced)
1 Onion (Chopped)
1 Cup Mushrooms (Chopped)
1/3 Cup Marsala Wine
1 Tablespoon Half-and-Half Cream
Fresh Sage

Instructions:
- Butterfly the chicken breast, mix the flour and pepper together, and coat both sides of the chicken with this mixture.

- Heat a large skillet over medium-high heat with a dash of olive oil. Sauté the chopped onion for 5 to 10 minutes (until slightly caramelized).

- Add in the minced garlic and mix in for 30 seconds.

- Add the mushrooms and cook for another 5 minutes.

- Push this mixture to the side of the pan, add the chicken, and sear for 2 to 3 minutes per side.

- Add in the marsala, reduce the heat, and let the wine reduce in half.

- Add in the tablespoon of cream and let that reduce in half as well.

- Plate the dish and top with some fresh sage leaves!

Enjoy!
R