Wednesday, July 23, 2014


 
Made this last night - DELICIOUS!!!
 
 
CAULIFLOWER CRUST HAWAIIAN PIZZA

Yield: One 9 to 12-inch pizza (feeds 2 to 4 people)

Ingredients:
Crust:
1/2 LARGE head cauliflower (or 2+ cups shredded cauliflower)
2 large eggs
1 cup finely shredded mozzarella cheese (or try another kind!)
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt


Toppings – you can use virtually anything:
1/2 cup tomato-basil marinara sauce (or pizza sauce)
1/2 cup finely shredded mozzarella cheese
3 slices Canadian bacon, cut into strips
1/2 cup pineapple tidbits

Directions:
Shred the cauliflower into small crumbles. You can use the food processor if you'd like, but you just want crumbles, not puree. You'll need a total of about 2 cups or so of cauliflower crumbles (about half a large head of cauliflower). Place the cauliflower crumbles in a large bowl and microwave them (dry) for 8 minutes. Give the cauliflower a chance to cool.

Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray.  In a medium bowl, mix the cauliflower crumbles (about 1 1/2 cups since they shrink after cooking) with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.

Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle 1/4 cup cheese on top. Add the bacon and pineapple, spreading it out around the pizza. Sprinkle the remaining cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.

*Other topping ideas:
Marinara or pizza sauce with your favorite toppings
Pesto with thin sliced tomato and fresh mozzarella
Alfredo with sausage, mushrooms, Provolone & Asiago cheese
Barbecue sauce with shredded chicken, green onions and smoked gouda

Get this and other clean eating recipes in our monthly meal plans as low as $24.99/month

Sunday, July 13, 2014

Prepare to Eat Clean


The most common barrier to eating healthy that we hear from friends, family and clients are “there’s not enough time during the week to cook”.    The truth is that everyone can benefit from better time-management strategies in the kitchen.   It happens to all of us…you come home from work and NOTHING is defrosted, nothing is prepped and you are starving.  Do you grab take-out?  Hopefully not, but did you know that you could actually save time and energy during the week by knocking out 2-3 hours of prep-work on a Sunday?!   Plus, using the stove continuously for hours, and using the burners as they’re still hot can save energy costs.  And if you clean and slice everything when you first get home you don’t have to constantly clean the cutting board, knives, and colander, and the fresh fruits and vegetables are easier to snack on since they are ready to eat!   In a couple of hours you can easily make enough protein, side dishes and veggie options to create an endless amount of dinners, lunches, soups, salads, stir fries etc. this week (plus a few sweet treats). Less cooking, less dishes, less mess, less stress during the week = awesome.

There is nothing easy about making most of your meals from scratch either.  I don’t care who you are, or how long you’ve been cooking or how much you love it, at the end of the day we all would love to put our feet up and have food delivered to our doorstep or swing through the drive-thru.  You can always take that option, but who wants processed garbage full of artificial ingredients linked to diabetes, obesity, heart conditions, and more, when you can provide your family with wholesome, healthy, home cooked meals?  And the best part, for my family at least, is spending valuable time with my kids by giving them small tasks to help me, and teaching them about healthy foods and why it’s important to eat them.  The worst part — clean up, but thank goodness for husbands and dishwashers!!  
 

REFRIGERATOR AND PANTRY CLEAN OUT:
·         Before heading to the store, clean everything out  Anything over one year old should go plus anything with artificial ingredients
·         Check to see what you have left
·         Renew your pantry staples - EVOO, Grapeseed or Coconut oil, Beans, Legumes, Brown Rice, Low Sodium Broths, Popcorn, Liquid Condiments, Herbs & Spices, Pasta, Nut, Nut Butters, Pouched Tuna or salmon, and Dried fruit
·         Plan your meals for the week (if you have kids, I like to post our week of meals so they know what to expect)
·         Make a list

 
NAVIGATING THE GROCERY STORE: 
·         STICK TO THE LIST
·         Shop the perimeter of the grocery store where fresh foods like fruits, veggies, dairy, meat and fish are located. Avoid the center aisle where junk foods  lurk, unless you need a condiment
·         Stay clear of foods with cartoons on the label
·         Avoid foods that contain more than five ingredients and artificial ingredients  you  cant pronounce
·         DON’T SHOP HUNGRY – On average we buy 2/3 more when shopping hungry
·         Supermarket layouts encourage us to buy and eat more
·         If you are on a budget, prepared foods such as cut and peeled veggies, sliced cheeses, etc will cost more.  It will take more prep time but if you make it happen you will have the time 
·         A rainbow of fresh fruits and vegetables are always the best option. Check out what's local and seasonal in your area—they're likely the least expensive, freshest and tastiest produce selections around.
·         Choose locally grown when possible, summer markets are better than the grocery store
·         Choose fruits and veggies that are in season, which will cost less.  You can see up a list of seasonal produce here http://www.projectfresh.msu.edu/uploads/files/32/MI_Availability_Guide.pdf
·         Opt for frozen vegetables and fruits when fresh isn’t available
·         Choose a variety of foods each week, if you normally buy white potatoes try sweet potatoes; spinach instead of romaine; Or try a fruit or vegetable you have never had before and showcase it in a meal
·         Buy as much Organic as possible but if you are on a budget choose these, which have the highest pesticide residue - Apples, bell peppers, celery, cherries, grapes, nectarines, peaches, pears, potatoes, raspberries, spinach, strawberries, lettuce and greens
·         Save money and buy these conventionally grown, which have the lowest pesticide residue - Asparagus, avocado, bananas, broccoli, cauliflower, corn, kiwi, mangoes, onions, papaya, pineapple, sweet peas
·         Limit canned foods - most have BPA or similar in the can linings.  Look for tuna, soups, tomatoes and broth in tetra pack containers, which are BPA free.
·         Try seafood once per week, always choose wild caught, never buy farm raised.  Stay away from high mercury varieties such as, Mackerel (King), Marlin, Orange Roughy, Shark, Swordfish, Tilefish, Tuna (Bigeye, Ahi)
·         Choose lean cuts of red meat  - round, top sirloin, and tenderloin; All white meat chicken, turkey and pork
·         Breads, Cereals, and Pasta-choose the least processed foods that are made with 100% whole flours (not enriched flours) - whole wheat bread and pastas, brown rice, quinoa, bulgur, rye, barley)
·         Beans and lentils are a great source of protein, incorporate these  
 

PUTTING AWAY GROCERIES:
·         To clean fruits and veggies, fill the sink with water and distilled white vinegar mixture (about 10 parts water to 1 part vinegar) and rinse all the fruit and vegetables, then rinse everything in plain water, set on a towel to dry.  
·         Rinse berries in a colander separate since they are soft.  
·        Tear and wash lettuce(or rinse precut) and let air dry on a towel, store in a ziploc with a dry paper towel·         Slice and chop anything that will keep (firm veggies -carrots, celery, broccoli, cauliflower, etc) and place them all in separate bowls so they are easy to grab for snacks, salad, or to throw in the juicer or blender.
·         Cut celery into 4″ sticks and place it in some water so it stays crisp
·         Chop an onion for the week, dice half and slice the rest.
·         Breaking down garlic will save to lots of time throughout the week as it is easier to use when the cloves are separated and cleaned (or you can try Gourmet Garden garlic in a tube or pre-diced garlic in oil).


IDEAS FOR THE WEEK:
Protein:  

*         Hard boil 4 cage-free organic eggs (to grab in the morning or to add on salads – great for after a workout)

*         Sauteed shrimp (1 lb, cooked in butter, olive oil, paprika, salt) …top salads, eat with rice or over spaghetti squash!

*         Sauteed organic tofu (cooked immediately after shrimp in those juices/oil) stir fry, over rice…

*         Roasted whole organic chicken- Re-heat, or use in any dish: sandwiches, soups, tacos, quesadillas, stir fry, and of course atop a big colorful salad!)

*         Slow cook a pork tenderloin and have shredded pork for numerous dishes throughout the week.

*         Cooked white beans (boiled, for hummus, salad toppings)

*         Tuna salad (2 packages tuna, 1 T organic mayo (vegannaise or greek yogurt), red peppers, white onions, celery)

*         Keep pre-made protein shakes on hand for days when there’s no time for a meal.  We love About Time Shake and Go or Arbonne’s Chocolate

*         Slice cheeses or pre-portion shredded cheese into containers or baggies

 
Veggies:

*         Use fresh veggies early in the week and save the frozen for later in the week

*         Grill or Roast seasonal vegetables for wraps, quesadillas, or side dishes

*         Sweet Potato & Apple Bake 

*         LARGE mason jar salad, very lightly dressed – Combine all salad ingredients into a mason jar for airtight storage and great shake-ability!   http://www.kitchendaily.com/read/how-make-mason-jar-salads-last-0
 

Fruit: 

*         Keep varieties of grab and go fruits such as bananas, apples and oranges

*         Keep frozen varieties on hand for smoothies or make fruit water (fill pitcher with sparkling water add frozen fruit and viola – a carbonated refreshing fruity drink

*         Jarred and Frozen Varieties only, no canned fruits or pie fillings

*         Cut up a whole pineapple for smoothies, stir fries, salads, etc.

*         Make your own fruit salad or add grapes, oranges, berries etc to lunchtime salads   

for added sweetness

 
Starches/Carbs:

*         Rice Pilaf, Barilla Protein Plus Pasta, Quinoa, etc can be boiled ahead and reheated to serve with chicken or stir fry or shrimp or on salads later.

*         Blueberry Pancakes take just minutes to make. Make a double batch Sunday morning to use for breakfast, snacks, or dinner throughout the week.  

*         Homemade bars, muffins or breads are easy to make and are a great breakfast or snack. You can even add protein powder, flax seeds, chia seeds and more for a nutrient boost

 
Grab & Go Snacks:

*        Don't make a habit of snacking on 100-calorie packs of crackers and cookies, which are mainly made with refined flour. These snack packs may be low in calories, but they're also low in nutrients.  It's better to make your snacks work for you by delivering protein, fiber, or antioxidants. Make your own snack bags with cereal, nuts, dried fruit, chocolate chips, granola, seeds, pretzels and more!

*        Stash an assortment of these in your purse, desk or car:

o   High protein and fiber bars (We love Quest, Larabars)

o   About Time Shake and Go protein shakes for after workouts 

o   Homemade Trail Mix

o   Almond Milk singles

o   Krave Turkey and Beef Jerky

  Other: 

*        Make Salad Dressing (Olive Oil, Garlic, olive oil, red wine vinegar)

*        Make a couple of days of school lunches (get the kids to help).  It’ll save you so much trouble throughout the week if you take care of 2-3 days at once!

*        Have a portable cooler or decent-sized lunch bag on call at all times

*        Keep a stash of napkins and plasticware in your car, backpack, purse and desk

*        Make one salad (pasta, tuna, quinoa, etc) that keeps well so you can have it all week

*        Most recipes can be made ahead and frozen.  You can make one batch per week - try healthy spinach lasagna, burritos, soups, muffins, breads - freeze individual sized portions, place in freezer and VIOLA , instant grab and go healthy frozen meal

*        Homemade pesto, hummus, tabouli and guacamole are things that you can easily make yourself.   They take minutes and it’s all done in the food processor!  You can use them on wraps, pasta, dipping sauces, and salads.
 

Hope this gives you more ideas for how to eat clean, healthy, and quickly! 
May your kitchen & healthy meals flow with ease this week!  xo

Sunday, March 23, 2014

FIT FITNESS INTO YOUR DAY!

Endless studies show that even 10 minutes bouts of exercise throughout your day can make an impact on your health. Especially if you aren't sure where to start.  Here is an easy and do-able routine that you can do throughout the day, even starting a few of these will  help you lead a more active lifestyle , boost your energy and improve your mood. I know some of you might think it silly, but these will help you more than you think!!! Take a YOU break throughout your day!!
 
RISE & SHINE
  • When you get out of bed take a big inhale and reach up, exhale forward bend toward feet, relax your head and arms. Inhale come back up and repeat 3x or more.   Then do side bends 3x each way 
  • If you're more inclined - do 10 push ups, hold a 30 second (or more) plank, 10 more push ups, 40 second plank and so on until you can work up to a 2 minute plank and 20-25 push ups at a time

MORNING
  • No matter if its work or running errands or going to school....park in the furthest spot and take a brisk walk in. It will invigorate you
  • If you can, drop the kids off at school, and stop at the park you drive by everyday and take a quick 15 minute walk or run.
  • Take the stairs instead of the elevator

MID MORNING
  • Sip and Fill your water often..in the furthest sink away from you.   Same goes for using the bathroom, choose the furthest one in your office, home, mall wherever.  
  • If you are at home - do 15-30 minutes of vigorous activity Try this circuit...
    • 10 push ups (wall push ups are fine)
    • 20 alternating leg lunges
    • 30 second plank
    • 40 squats
    • 50 second high knee march/jog/jump
    • 60 second rest
    • repeat as many times as you can in the allotted time you have
    • Then have your snack, you will feel energized. 
 
LUNCHTIME
  • Before lunch make the rounds again if you are eating in.  
  • If eating out or running errands, park further away. PS Choose from the healthy menu and take half of it with you (you can eat it for a snack later)
  • If you are in our area, come for lunch classes from 11:45-12:30 - We have an AWESOME lunch crowd - First class?  Come in and try it for FREE!
  • Here are a couple of quickie stretches you can do:
    • Dynamic Arm Raises:  This energizing move improves circulation in your upper body, while refreshing your mind.  Begin with arms at the sides of the body and feet hip distance apart, inhale and sweep arms up and over the head.  Exhale, reverse the motion.
    • Seated Forward Bend:  This gentle inversion stretches the spine and refreshes the nervous system by encouraging blood flow to the head, neck, and shoulders.  Seated on edge of chair open legs wide and turn toes out;  inhale sit tall exhale pull belly in and fold forward, if you cannot touch floor keep hands on knees exhale pull belly in and stretch forward inhale lengthen exhale fold repeat for several breaths
  
MID AFTERNOON
  • Do some quick exercises wherever you are.  30 seconds each of 
    • Tricep dips (on a chair, desk or step)
    • Plie Squats (legs wide)
    • Arm circles (arms out to sides and draw a circle - go both ways)
    • Stand on one leg
    • Wall plank (or desk plank)
    • Stand on the other leg
  • If you have stairs in your building, walk up and down a flight of stairs 3 times -if you can do more, do more :)

AFTER WORK
  • Catch your favorite class at ONE Training
  • If the weather is nice go for a walk or a run
  • If you run errands park further away 
  • If you are going home to prepare dinner, do some squats as you stand by the stove
  • Need to clean?  Turn on some great music and dance while you clean the house (get the family involved)
  • Check for fitness on demand from your cable provider - Comcast has hundreds of pre recorded exercise programs you can follow at home- a 30 minute burst before dinner will keep you from overeating.
  • Pull out an old exercise DVD - we all have them right??
 
AFTER DINNER
  • Do a home workout - exercise while you watch tv 
  • Watching with family? friends?  Do a Commercial Challenge - hold a wall sit or a plank or do push ups for the entire duration of a commercial.
  • Eat too much?  Dust off the treadmill and walk or run for 15 minutes
  • Try relaxing yoga stretches before bed

See, it's easy to fit in a little fitness throughout your day.  We are here if you need to schedule regular exercise into your busy schedule .  Our Personal and Virtual Training Programs will help you reach your goals.  Email us today to get started. info@onetrainingstudio.com

 

Tuesday, January 7, 2014

Easy, Healthy and Clean Lunch Ideas




These are great make ahead recipes for lunch.  Use organic ingredients wherever possible or where your budget allows.

TUNA SALAD
You can easily swap the tuna with chicken.  This is a recipe for 1-2 servings, double or triple up to have on hand throughout the week. A quick cold salad go to when you are short on time.
Ingredients
6 oz. pouch tuna in water , drained                                            
3 Tbsp. celery, diced                                                  
3 Tbsp. red onion, diced
2 Tbsp. carrots, diced                                                
2 Tbsp. tomato, diced                                                
2 Tbsp. apple, diced
⅓ c. nonfat Greek yogurt                                           
1½ tsp. white wine vinegar                                        
1 tsp. dried oregano          
1 tsp. parsley flakes                                                   
salt and pepper if you like                                                           

Stir ingredients until combined.  Spoon half of the mixture onto Ezekiel bread or rye bread; whole wheat pita, or a lettuce wrap;  if you like top each with 1 slice tomato and 1 slice low-fat cheese; To make it a “melt”, broil topped bread halves for 5 – 10 minutes or until lightly browned.  


GLUTEN FREE RED GRAPE ‘N’ CHIVE PASTA SALAD
Ingredients
½ pound gluten-free pasta such as TruRoots
2 tablespoons Greek plain yogurt
2 teaspoons fresh orange juice
2 tablespoons avocado oil
1½ pounds red grapes
2 tablespoons finely chopped fresh parsley
6 chives, finely chopped
2 tablespoons ground flax seed
1 teaspoon sea salt
¼ teaspoon black pepper
1 tablespoon grated orange zest

Cook pasta according to package directions. Drain and set aside to cool for 10 minutes.  In a large bowl, combine all ingredients; gently toss to combine.  Serve chilled.


QUICK TACO SANDWICH
Ingredients
16 oz ground turkey                                     
1-1/2 cups chopped spinach
1 tomato, chopped
1/4 cup onion, chopped                             
1/2 cup salsa
1/2 clove garlic (or more depending on your taste)
1-3 tablespoons chili powder - more for deeper flavor
salt and pepper if you like
4 whole wheat pitas, lawash, lettuce for wrap
Your favorite shredded cheese optional

Cook turkey thoroughly and allow to cool. Once cooled, toss all ingredients together in a bowl and mix well. Serve in a pita or wrap, cheese is optional.  Makes 4 servings.  Great cold or warm. 


GROWN UP GRILLED CHEESE
Ingredients
4 slices 100% whole wheat bread
1 tsp. olive oil
1 tsp. Dijon mustard
2 oz. low fat Cheddar cheese, finely grated and divided
½ medium Granny Smith apple, halved, cored and thinly sliced

Brush one side of each slice of bread with oil. Turn 2 pieces of bread over and spread with mustard. Divide half of cheese between both mustard covered slices. Place apples on top and then remaining cheese. Top each with other half of bread, oiled side up, making 2 sandwiches.
Heat a large nonstick skillet over medium-low heat. Place sandwiches in pan and cook until light golden brown. Flip over and continue cooking until cheese has melted and bread is golden brown. Cut sandwiches in half and serve.  Makes 2 sandwiches.  Wrap in foil and take with you.


MEDITERRANEAN QUINOA SALAD
Ingredients 
1 cup uncooked quinoa
2 cups water
1/4 cup red onion, diced
1/2 - 3/4 lemon, squeezed
1/4 cup (about 10) kalamata olives, pitted and sliced
2 tbsp extra virgin olive oil
2 cups cucumber, peeled and diced (from 1 English)
1 cup cherry tomatoes, quartered
1/3 cup crumbled feta
salt and fresh pepper, to taste

Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed.  Fill a medium pot with water,
 add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes. Remove from heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool. While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it.   Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.  Makes over 6 1/4 cups, plenty for the week. 


To spice up your salads, try a few of these dressings…all clean and delicious!

SIMPLE BALSAMIC VINAIGRETTE
1/3 cup olive oil
2 T balsamic vinegar
1/2 T red wine vinegar
1 clove garlic minced or pressed
1/4 scant tsp ground mustard
1 T lemon juice.

Whisk all the ingredients together. Store it in a small mason jar in the fridge.  It should keep for a couple weeks.  Since there are no additives in this, it will solidify in the fridge.  Pull it out a few minutes before you use it again.  Or just make it as you need it.


CLEAN EATING HONEY MUSTARD DRESSING
4 tablespoons light flavored oil (such as grapeseed or safflower oil)
3 tablespoons prepared yellow mustard, no sugar added
3 tablespoons honey
1 – 2 tablespoons apple cider vinegar (to taste)
1 pinch salt to taste

Whisk all ingredients together in a medium sized mixing bowl.  If it’s too thick for you, simply add water, 1 tablespoon at a time, until you reach the consistency you like best.


CLEAN EATING RANCH DRESSING
5 tablespoons low-fat buttermilk
3 tablespoons non-fat plain Greek yogurt
1/4 teaspoon onion powder
1/4 teaspoon dried dill
1/2 teaspoon dried parsley
1/2 teaspoon dried chives
1/2 teaspoon salt
Pepper to taste

Whisk all ingredients together in a bowl until smooth and evenly blended.


BLUEBERRY DRESSING
1/2 cup mashed or pureed blueberries
1/2 cup water
2 teaspoons sugar (or truvia)
1 tablespoon olive oil
1/2 teaspoon fresh lemon rind (just the peel)
1/4 teaspoon salt

Combine all the ingredients in a small bowl. Stir often. Cover and chill thoroughly before using.



Need help cleaning up your eating habits?  Let us guide you.  Need meal ideas?  Ask us about our monthly meal plans.  More info here http://www.onetrainingstudio.com/nutrition-counseling.html

We have lots of ways to help you eat cleaner, try new foods, and live deliciously ;)
bon appetit !!