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Archive for the ‘Recipes’ Category
Some Quick Photos
I haven’t uploaded pics in a while, so here are a few to keep you going…
Welcome New Athlete!
Welcome Kimberly Jones to our little fitness family!
Eating for Smarter Brains
An insider’s guide to the most potent brain foods available at your local supermarket.
Learning and growing smarter and more aware isn’t always easy. It takes hard work, studying the latest findings of whatever piques your interest, and a third ingredient that makes the other two possible: food. But if you think all food is equal when it comes to powering up your gray matter, think again. If you’re feeding your belly the wrong foods, your brain may be paying the price.
How It Works
“Input, output, what goes in is what comes out.” The old children’s song holds many truths, including the fact that what foods go in your body affect what goes on in your brain and ultimately comes out of you. Just like your heart, your brain requires lots of oxygen to function properly. When oxygen-rich blood has a hard time getting to your brain for one reason or another, it becomes difficult to process information and remember events.
Other problems can also arise in the brain due to your diet. One is the build up of free radicals. Free radicals are damaged cells that roam free in your body and harm surrounding healthy cells. The best protection against excessive free radicals is eating plenty of antioxidants. If you don’t provide this protection, your brain can suffer as a result.
Brain Food No-Nos
As if they weren’t seen in a bad enough light, research has found trans-fats and saturated fats to have a bad effect on your ability to think. So avoiding foods high in these fats will help your heart stay healthy and your brain strong and ready to think for years to come. Other foods to avoid for a stronger brain include fast food of all kinds and anything that falls into the “junk food” category. In case you’re wondering, that includes greasy potato chips and just about anything you’ll see in the checkout aisle at the store.
On top of watching certain foods, you should avoid eating too much of anything – good or bad. By eating extra calories, the synapses in your brain that help you think can become less flexible, reducing your ability to learn at your maximum potential. It can also result in damage to damaged cells in your body, forming free radicals that have no regard for what cells it damages, whether they’re located in your arm or your brain.
Powered Up for Success
If you’re ready to beef up your brain, eating the right foods is essential. By including the proper foods in your diet, you enable yourself to learn better and enjoy better memory.
Foods that boost your brain’s potential include the following:
- salmon
- walnuts
- kiwi
- blueberries
- spinach
- orange juice
- strawberries
- other foods with omega-3 fatty acids, folic acid, and vitamin B
In addition to helping your brainpower today, researchers have found that eating the right foods can also help you ward off many frightening conditions, including dementia, schizophrenia, depression, and mood disorders. Don’t eat these foods, and you could actually be increasing your risk for these conditions and others. For the most effective brain-boosting diet, try eating smaller food portions at each meal, even if that means you have to consume more meals than the usual three a day.
Another Healthy Recipe From Primal Mama!
Primal Mama's Fajitas
Fit Test Results Are In!
No, I’m not going to throw your names out there…LOL But we had good results last week. I’ll post the results at class tomorrow! But here is the tale of the tape…
- A total of 5+ inches lost
- A total of 12+ pounds lost
- An average of 5 push up improvements
- An average of 7 sit up improvements
- An average of 4 squat improvements
Do YOU need to lose weight? Do you want to be stronger, leaner and more healthy? Come check out Killeen’s Best Fitness Boot Camp! Call Jim at 254-247-3668.
Another Great Healthy Recipe! Thai Beef Salad
Thai Beef Salad
Lettuce Wrap Carnitas
Mmm. Tacos.
Here is another awesome Paleo friendly recipe from Primal Mama…Gotta love it!
What you will need:
1 pork tenderloin (this would work with chicken or meat too)
juice of 2 lime
1 T chili powder
1 tsp cumin
1 tsp oregano
1 tsp garlic powder
1/2 tsp coriander
1/4 tsp cinnamon
2 bay leaves
1/2 cup chicken broth (low sodium, gluten free)
1/2 a purple onion
1 green bell pepper
1 head of butter lettuce (or lettuce you can make into taco shells)
store bought guacamole (or make your own)
What You Do:
Get out your ‘ol faithful crockpot. Put the chicken broth in, the lime juice and the two bay leaves. In a small bowl mix up all the spices. Coat the pork with the spices and give it a little massage. Lay the pork in the crockpot and turn it on low. Cover and forget it. It should be done in five to six hours so hopefully you have a crockpot with an automatic timer. If you don’t Amazon.com has them with free shipping. They are worth every penny. If you have time in the morning you can dice up the purple onion and green pepper. If not it’s easy to do in the evening. Saute the onion and pepper together until crisp/tender.
Shred the pork. Get out the lettuce and put a few leaves on everyone’s plate. Top with some meat, sauteed veggies, pico de gallo, and guacamole. If the kids don’t like the idea of a lettuce wrap you can easily serve this in a bowl and add anything else they may like to it.
Red Snapper Vera Cruz
What You Need:
4 red snapper fillets (4 ounces each)
1/4 c fresh lime juice
1 T fresh lemon juice
1 t chili powder
1 plum tomato coarsely chopped
4 green onions, sliced in 1/2 inch lengths
1/2 c chopped Anaheim pepper
1/2 c chopped red bell pepper
cilantro for garnish
Place red snapper in a shallow baking dish. Combine lime juice, lemon juice and chili powder in measuring c. Pour over snapper. Marinate 10 minutes, turning once or twice. Sprinkle onions, tomato and peppers over snapper.
Cover. Bake at 350 for 30 minutes or just until snapper flakes in center. Let stand, covered, 4 minutes before serving. Garnish with fresh cilantro.
Szechuan Chicken And Veggies
Orange Banana Dessert
Banana Dessert
This is super easy, tasty and a great way to satisfy a sweet tooth. When done right, it can burn fat.
It can be made raw vegan, paleo or lightly warmed under on low flame. It can be served by itself or be added to your own homemade sorbet or ice cream (raw dairy or raw vegan). Believe it or not, its great with an omelette or grass fed sausage for breakfast.
Ingredients:
1 large banana
1 tbs coconut oil
½ orange, juiced
1 tsp honey
Prep:
Cut banana length wise and then in half
Place in heated fry pan with coconut oil and fry each side 3-4 minutes or golden brown
Place orange juice & honey in separate pan, simmer for 2-3 minutes, leave to cool slightly
To serve, place bananas in a bowl and drizzle the orange syrup over the top.
Serve as is, or on top of ice cream or coconut milk.
Optional – Garnish with cinnamon, vanilla powder, goji berries, shredded coconut or cacao nibs!
Cumin Fish With Salsa!
Cumin Fish with Salsa
Ingredients
Fish
2 fish fillets, large
1 garlic clove, finely grated
1tbs ground cumin
1/3 cup olive oil
1/3 cup lemon juice
Salsa
1 cup cherry tomatoes, halved
1 red capsicum, diced
1 bunch parsley, roughly chopped
1 avocado, diced
1tbs olive oil
2tbs apple cider vinegar
Instructions
Combine garlic, cumin, olive oil and lemon juice. Place fish in a bowl and rub on cumin
mixture. Cover and place in the refrigerator for 30 minutes.
Pre‐heat a grill to medium heat.
Place fish on grill and cook for 3‐4 minutes each side, or until cooked through.
To make the salsa, place all salsa ingredients into a mixing bowl and combine well.