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 !!




Wednesday, January 1, 2014

Goals are Dreams with a Plan – Fulfill Them in 2014

 As we ring in 2014, many of us will be reflecting on the past year and looking to make a change.   Something like 50% of Americans make New Year’s Resolutions, with the #1 resolution being to lose weight.  Sadly, only about 10% of those who start out accomplish their resolution.  Don't let this be you!

Our ONE Fit Challenge is a perfect way for you to set goals and make a plan to reach them with the personal support of a mentor and friend who will help you achieve your goals.  We give you 8 weeks of coaching, advice, meal plans if you want them, classes and more plus a great support network that will encourage you to keep going when you can’t and who will help you celebrate what you have accomplished.    
Our lives are the accumulation of our choices.  We make hundreds of choices each day.   All of us can look back and see some choices that, had we chosen otherwise, could have made a huge impact on our lives. And when we choose to “start again tomorrow” because we “blew it” today or we decided to work a few extra hours to get “caught up”, time is slipping away.   All those seconds add up to a lifetime before we even realize it.  Do you want to spend them fighting the urge for your next soda because you’re tired or feeling guilty because you didn’t get in a workout?   Or do you want to spend them feeling great because you are making yourself a priority by feeding your body optimally, practicing moderation , preparing meals, and making time for exercise so you can enjoy all of those seconds living as a happier, energetic and more productive person?

We want you to teach you how to leave diets behind and eat REAL food, clean food, foods free of pesticides chemicals and other junk that you don’t need!   It’s that simple.   It’s funny, only two generations ago, the thought of NOT eating real food seemed outrageous? And now, we have to fight to do it daily.

Here are our best tips for nutrition success for you in 2014…

·         Sip this every morning for an everyday detox– 10oz warm water w/half a lemon, pinch of cinnamon or a pinch of cayenne pepper
·         Never eat less than 1200 calories
·         Sleep AT LEAST 7-8 hours per night
·         No processed foods – hint if it’s in a box or a can stay away
·         If you cannot pronounce it you shouldn't be eating it
·         Drink MORE water – hint if you pee clear you are getting enough
·         Eat as much organic as you can afford – for sure buy apples, all berries, celery, potatoes, peppers, greens, grapes, cherries, and peaches
·         Eat lots of plants- fresh and frozen have the most nutrients
·         Lean cuts of meats that are not processed - choose lunch meats such as Boarshead or Applegate Farms which have NO nitrates
·         Fish should be WILD CAUGHT - stay away from Farm-raised, and high mercury/PCB laden Swordfish, Orange Roughy, Chilean Sea Bass
·         Eat grains that are whole (look for 100% whole wheat, whole rye, etc as the first ingredient) OR consider going  “gluten-free” as many of us have a wheat allergy we don't recognize
·         Eat 5-6 smaller meals throughout the day to keep you blood sugar stable for less mood swings and cravings
·         Meals should be 300-500 calories, snacks 100-250 Calories
·         Eat before 7pm
·         Cut back your sugar intake - it is no different than a drug addiction as it changes your brain chemistry   
·         Limit alcohol - it slows your metabolism up to 72 hours after drinking
·         Workout 5 days per week - 150 minutes per week is maintenance, do more more for weight loss
·         Prepare and plan and your ability to eat healthy will be effortless!

If you choose to do nothing and make no changes at all, then take a good look at where you are now because next year will come quickly and it will look very much the same.  If you are okay with that, fantastic; but, if you think you might like to ring in 2015 healthier and happier, then now is the time to set those goals and take some action.  Not resolutions that will fall by the wayside in a few weeks, but real, honest to goodness goals.    We promise that we can help you have success in 2014 and we are here to help.

To join the ONE Fit Challenge or to come in and visit for the first time, come see us Friday January 3rd from 530-8pm or Saturday 9am to noon.

Need more information? Please email us info@onetrainingstudio.com or check out our website www.onetrainingstudio.com

We want to thank all of you who have supported ONE Training over the last year in becoming a client, coming to workshops, classes, participating in discussions on Facebook or simply sharing love & words of encouragement! 

Health and happiness to you all and may 2014 be a year of change and a year to remember.


Jen & Michelle xo