Optimum Bodies Blog

We’ve all had times when we wish we could quickly lose a few pounds, for an upcoming wedding, special night out, beach vacation…

If you really clean up your diet you will be amazed at the results you can achieve in only a couple short weeks. I’ll follow the sample meal plan below for a couple of weeks, train 3 to 4 times per week and really notice a difference at the end of two weeks. This is not meant for long term, just a few weeks at a time.

• 6 a.m.  1/2 cup scrambled egg whites, 1/2 cup large flake oats with cinnamon
• 9 a.m.  1 scoop whey isolate protein made with water, 1 apple (post work-out)
• 12 p.m. 1 inch slice turkey meatloaf, 1 cup steamed brussel sprouts
• 3 p.m. 1/2 cup plain unsweetened low fat yogurt with 1/2 cup berries (I use frozen), 1 tbls ground flaxseed, 2 tbls slivered almonds
• 6 p.m. 5 oz baked chicken breast or poached white fish with 2 cups spinach salad, a splash of lemon juice, 1 cup steamed green beans
• 9 p.m. 1/2 cup egg white omlette with spinach, 1/4 avocado

Be sure not to add any sauces, salt, sugar or syrups to any of your meals.  Drink plenty of water.  There’s no room for any grande caramel latte’s here!

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This recipe is based on one I found in the March 2011 issue of Runner’s World. It originally called for halibut, however I used cod.

Ingredients:

• 4 – 4 to 5 oz fresh cod fillets
• 3 1/2 cups vegetable broth
• juice from two lemons
• 1 tbls peppercorns
• 4 sprigs fresh thyme

Salsa:

• 1 jalepeno, diced
• 2 kiwi fruit, peeled and diced
• 1 tbls fresh cilantro, chopped
• 2 tbls fresh lime juice

Bring the chicken broth, juice fron two lemons, peppercorns and thyme to a boil. Reduce heat to low, add cod fillets, and let sit for approximately 10 minutes. Fish will be done when opaque. Cod is very flaky, so you may want to use a slotted spoon to remove the fillets.

While the fish is cooking, mix together salsa ingredients.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

From: wholefoodsmarket.com

Ingredients:

• 1 pound lean ground beef
• 3/4 cup cooked quinoa
• 1/4 cup finely chopped onions
• 1/4 cup grated carrots
• 1/4 cup grated zucchini
• 2 tablespoons ketchup
• 1 tablespoon chopped garlic
• 1 tablespoon soy sauce
• 1/2 teaspoon pepper
• 1/2 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried thyme
• 1 egg

Preheat oven to 500°F. Line a large baking sheet with parchment paper then grease with cooking spray; set aside.

In a large bowl, mix together beef, quinoa, onions, carrots, zucchini, ketchup, garlic, soy sauce, pepper, salt, oregano, thyme and egg until well combined. Shape beef mixture into 16 balls and transfer to prepared baking sheet. Roast until cooked through and golden brown, 12 to 15 minutes. Serve hot.

(Note: To cook quinoa, bring 1 cup water to a boil in a small pot. Pour in ½ cup quinoa, cover and simmer until water is absorbed, 10 to 12 minutes. Set aside off of the heat for 10 minutes then fluff with a fork. Makes about 1 1/2 cups.)

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

From: Eat Clean Diet Cookbook

Ingredients:

• 2 tbls olive oil
• 2 vidalia onions, chopped
• 1/2 cup celery, chopped
• sea salt and freshly ground pepper
• 6 cups baby spinach, washed
• 6 cups fresh arugula, washed
• 1 tsp water
• 1 cup basil leaves
• 1/4 cup minced cilantro
• 3 egg whites and one whole egg
• 1 tbls tomato paste
• 3/4 cup chicken stock
• 2 1/2 lbs ground turkey (I use 2 lbs)
• 3/4 cup oat bran
• 1/4 cup ground flaxseed
• cooking spray

Preheat oven to 375 degrees.  Heat olive oil in a non stick pan and cook onions and celery until they are soft.  Season with salt and pepper and set aside. 

Add baby spinach and arugula leaves to pan with 1 tsp of water.  Cook until the greens are wilted. Remove from heat and let cool.  Add basil and cilantro to wilted greens and mix well. 

In a large bowl add egg whites and whole egg, tomato paste and stock.  Mix well.  Add ground turkey, oat bran and flaxseed along with cooked onions and celery.  Mix together with clean (jewelry free!) hands. In a 9″ glass loaf dish coated with cooking spray, place half of the turkey mixture.  Srpead evenly.  Add wilted greens to pan.  Add remaining turkey mixture  and smooth out the top. 

Bake on center rack of oven for 1 1/2 hours or until 160 degrees F.  Remove from oven and let cool.  Remove from pan and slice into 1 inch slices with a sharp serrated knive.  Serve immediately and freeze leftovers for lunches.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

Ingredients:

• 1 lb ground chicken
• 1 pack of low sodium taco seasoning
• 1/2 can black beans, rinsed
• 8 cups fresh baby spinach
• 1/3 cup chopped red onion
• 1 avocado sliced
• 4 tbls low fat plain yogurt
• 2 sprouted corn tortillias
• lime juice
• salt & pepper

Dressing:

• 4 tbls olive oil
• 2 tbls cider vinegar

Brown chicken in skillet, drain and return to skillet.  Add taco seasoning and ~ 1/4 cup water.

Preheat oven to 300 degrees. Cut corn tortillias into small triangles.  Arrange on a baking sheet.  Spray lightly with olive oil, drizzle with lime juice and sprinkle with salt and pepper. Bake in oven until crispy (about 10 minutes).

Meanwhile, prepare dressing and toss with salad ingredients in a large bowl: Spinach, beans, onions and avocado.

Divide salad among four plates, top with 1/4 of chicken, 1 tbls yogurt and corn chips.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This is an amazing recipe I got from Jamie Eason’s facebook fan page.  I added some oat bran to help keep them together a bit better.  Also adds a bit of fiber, which most of us aren’t getting enough of!

• 2 packs lean ground turkey (about 2 pounds)
• 4 zucchini (shredded)
• 1/2 cup oat bran
• 1/2 tsp sea salt
• 1 tsp garlic powder
• 2 tsp onion powder
• 2 tsp dried basil
• 1 tsp oregano
• 1 tsp black pepper

Position top rack about 6″ from top of oven, and set broiler to 375 degrees. Mix all ingredients together, form into patties (makes approximately 15).  Broil for about 12-15 minutes per side.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca

This one is based on a recipe I found online, I added some extra protein and changed the flour, so it’s not quite so dense.  There’s very little fat and basically no sugar in here.  Tastes amazing!  Let us know what you think!

Preheat oven to 375 degrees, and prepare a 5″ x 9″ glass baking dish with non-stick spray.

In a large bowl, mix together the dry ingredients:

• 3/4 cup oat flour
• 3/4 cup spelt flour
• 1/2 cup splenda
• 3 scoops vanilla whey isolate protein powder
• 1 tbls baking powder
• 1 tsp salt

In a medium bowl, mix together the wet ingredients:

• 1 cup unsweetened vanilla almond milk (I use almond breeze)
• 30 ml liquid egg whites
• 100 ml unsweetened applesauce

Topping:

• 1/3 cup splenda
• 2 tsp cinnamon

Mix the wet ingredients into the dry in the large bowl.  Pour half of the batter into the baking dish.  Sprinkle with half of the topping.  Pour remaining batter into dish, and top with remaining topping mixture.  Use a knive to swirl the topping in.  Try not to leave too much powder on top.  Bake for 45 to 50 minutes.  Allow to cool.  Makes approximately 10 servings.

Do you have a clean recipe you want to share? Send it to us at recipes@optimumbodies.com.

Optimum Bodies Personal Training & Wellness Studio
619 Kingston Road West, Ajax ON
905-231-2234
www.optimumbodies.ca