Optimum Bodies Blog

A few years ago I took up running.  I joined a learn to run 10k group at work, and once that was over, I was talked into entering a half marathon.  The training for that went relatively well, however the pre-race water consumption and the resulting pit stop along the way caused me to come in well over my goal time.  1 5k, 2 10K’s, 4 half marathons, 1 30k, and 1 marathon later, my husband is joining me in the starting corral, finally!

We are both running the 10k in the Ottawa Race weekend tonight at 6:30. He has never been a runner and certainly hasn’t done any real training for this upcoming race (a couple sprint training runs at the local high school track).  We will see who feels better after we cross the finish line.  I’m really hoping I cross first — those of you who know me know that I’m just a wee bit competitive! My husband says he isn’t, but I’m pretty sure tried to trip me on purpose this morning.

It’s a contest – the girl who trains for endurance, against the guy who trains for power… Wish me luck!

Stay tuned for results.  I’ll be posting them tonight after the race, while I have my bag of ketchup potato chips and (hopefully victory) glass of wine!

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

This past weekend quite a few things were on sale: boneless skinless chicken breast, ground chicken and ground turkey. When that happens I buy.  A lot! Our freezer was getting low on turkey chili and meatballs, so I cooked up a double batch of each. The chicken hasn’t been $2.99/lb since last November (at least not at Metro or Superstore) so I bought about 10 club packs.  Every day barbecuing up two or three packs and slicing up and weighing out 4.0 to 4.5 oz portions and putting in freezer bags.  Seems like a lot of work, but trust me, this saves time and makes eating healthy so much easier later.  My maternity leave will be up soon and I don’t want to be tempted by the perogies in the cafeteria when I return to work.

Sweet Potato Turkey Chicken Meatballs

Ingredients:

• 1 pack lean ground turkey
• 1 pack lean ground chicken
• 1 1/2 cups oat bran
• 2 cloves crushed garlic
• 1 tsp onion powder
• 1/2 large sweet potato (raw / grated)
• 3 tbls egg whites
• 1 tsp dried basil
• 1 tsp sea salt

Mix all ingredients together, bake at 400 degrees on a lined baking sheet (I use parchment paper) for 25 mins.  Makes 40 meatballs.

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

Usually when I am at work (which I will be in 6 weeks when my mat leave is up..) my post workout shake is simply some whey protein funnelled into a water bottle.  However while I have access to my kitchen and all the goodies in my cupboards and fridge I have been making some very tasty blender protein shakes.  Here is my recipe for Blueberry Vanilla Pomegranate Protein Shake:

• 1 cup unsweetened vanilla almond breeze
• 1 scoop vanilla whey isolate protein
• 1 tablespoon ground flaxseed
• 2 tablespoons frozen blueberries
• 1/4 cup pomegranate juice
• 1 cup crushed ice

Mix all ingredients into a blender and enjoy.

You want to make sure you eat a mix of fast absorbing protein and simple carbs as soon as possible after your workout.  Try to eat within a half hour.

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

I found this salsa recipe on the food network site.  It also called for tomatoes, but everyone liked it better without. Try making this for your next barbecue.  It will surely be a hit.

Ingredients:

• 2 cups small dice ripe mango
• 1 Haas avocado peeled, and small diced
• 1/2 cup small diced red onion
• 2 teaspoons minced garlic
• 1 tablespoon minced jalapeno
• 1/4 cup lime juice
• 1 tablespoon chopped cilantro leaves
• 1 tablespoon chopped parsley leaves
• 1/3 cup extra-virgin olive oil
• 1 teaspoon sea salt

In a medium-sized mixing bowl, combine the diced mango, avocado, red onion, garlic and jalapeno. Toss thoroughly using a rubber spatula or large spoon. Pour the lime juice over the salsa and add the cilantro, parsley olive oil and sea salt to the salsa and stir to blend. Allow the salsa to marinate for 20 to 30 minutes at room temperature before serving.

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

Sabotage – It’s a word we all know well, even more so if you have ever taken on the daunting task of weight loss. I am the queen of sabotage and have spent the better part of my life in various states of self-destruction so I could be considered an expert on the matter!

When it comes to exercise and diet, the number one thing that will derail you will be sabotage. The most common form will be your own, meaning that you will allow yourself to give in to temptation. I know firsthand how easy that is to do, to fall back into those same old habits and make excuses for yourself. Oh! I just don’t have the time to get to the gym; I just don’t have the time to cook dinner tonight!! Maybe you really don’t have the time but you need to evaluate the situation and make changes accordingly. I have learnt this first hand over the last year and found that I need to be accountable to myself. Let’s face it, we know our own schedules right? So we know about those time restraints and could plan for it if we put some thought into it. A prime example of this would be this following weekend for me as I know that I have no time to do either of these things as we are going away camping. My simple solution? I will go to the gym in the morning and I will make dinner in advance so we can eat it on the ride up to the campground. This is a solution that allows me to stay on track and the planning is my solution to potential self-sabotage.

We then have the emotional eating.  Most people in my boat are emotional eaters. Be it boredom, depression or whatever the reason.  I have identified and come to terms that I am one of these people. My instinct is to now think about if I really need to eat something or not? Am I eating for hunger or other reasons? This usually works but we all have our bad day’s right?  No different to anyone else I have low days that leave me wanting the comfort of food.  How can I deal with this?  I can make smart choices.  So rather than wolfing down a bag of 2 bite brownies I can make a better decision to eat half a dozen two bite protein muffins I baked and froze.  The end result? I did eat for emotional reasons but rather than feeling guilty and worse about myself for what I did I can look at the single positive thing I did. Pick a better food.  One day I would like to ban the whole emotional eating thing from my life but Rome was not built in a day and we all have moments of weakness. The trick is to find a way to make a situation as positive as you can.  It is just too easy to let yourself give up and then the cycle becomes worse as you then feel worse about yourself.

You have to be open to growth in yourself, each day you will learn more and become a stronger person for it both emotionally and physically.

Taking it one day and one step at a time,

Natasha

Click here to follow me on my journey to shed 100 lbs and reinvent myself.

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

Here is an amazing recipe I found yesterday on foodtv.com. I made a few small changes to
the original recipe based on some of the reviews. This is really quick to prepare on a busy
weeknight. It’s definitely a keeper in my recipe binder. This is my version:

Ingredients

• 2 teaspoons vegetable oil
• 4 shallots, finely chopped (about 3/4 cup)
• 2  1/2 teaspoons red curry paste
• 1 cup low-sodium chicken broth
• 1 cup light coconut milk
• 1/2 teaspoon salt, plus 1/4 teaspoon, plus more for seasoning
• 4 (6-ounce) pieces halibut fillet, skin removed
• 5 cups steamed spinach
• 1/2 cup coarsely chopped fresh cilantro leaves
• 2 scallions, green part only, thinly sliced
• 2 tablespoons fresh lime juice
• 1 packet truvia or 2 teaspoons splenda
• Freshly ground black pepper
• 2 cups cooked brown rice or quinoa, for serving

Directions

In a large sauté pan, heat the oil over moderate heat. Add the shallots and cook, stirring occasionally, until beginning to brown, 3 to 5 minutes. Add the curry paste and cook, stirring until fragrant, about 30 seconds. Add the chicken broth, coconut milk, 1/2 teaspoon salt and simmer about 5 minutes.

Season the halibut with 1/4 teaspoon salt. Arrange the fish in the pan and gently shake the pan so the fish is coated with the sauce. Cover and cook until the fish flakes easily with a fork, about 7 minutes.

Arrange a pile of steamed spinach in the bottom of 4 soup plates. Top with the fish fillets. Stir the cilantro, scallions, truvia or splenda, and lime juice into the sauce and season, to taste, with salt and pepper. Ladle the sauce over the fish and serve with rice or quinoa.

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

Most of the time the salads I make are invented “on the fly”.  Here is what I came up with today.

Ingredients:

• 1 can black beans, rinsed
• 1 yellow tomato, diced
• 1/4 spanish onion, diced
• 4 cups broccoli florets

Dressing:

• 2 parts olive oil
• 1 part balsamic vinegar
• dijon mustard
• maple syrup
• 1 clove crushed garlic

Combine all salad ingredients.  Don’t throw away the stems of the broccoli, dice them up and add them to the salad too! Add dressing and season with sea salt.

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 something we have on a rare occasion.  There’s a couple reasons: 1 – they are a lot of work, 2 – they are not the cleanest of recipes… If you are in the mood for a treat meal and have some time on your hands I definitely recommend you try these.  They are a hit every time I make them.

Chicken Pot Stickers

Ingredients

• 1 pound ground chicken
• 2 tablespoons garlic, minced
• 2 tablespoons fresh ginger, minced
• 2 tablespoons shallots, minced
• 1 cup chunky peanut butter
• 1/4 cup brown sugar
• 2 tablespoons Thai hot chili paste
• 2 tablespoons fresh basil leaves, chopped
• 2 tablespoons fresh cilantro leaves, chopped
• 30 dumpling or wonton wrappers

Directions

In a hot pan saute ground chicken, garlic, ginger and shallots together until the chicken is thoroughly cooked. Drain off the excess fat and mix the chicken together in a bowl with the peanut butter, brown sugar, chili paste, basil and cilantro. Chill the mixture, and then wrap in wonton wrappers. Bring the edges into a corner or simply fold into triangles, using a dab of water to “glue” the edges. In a pot fitted with a steamer basket, bring 1 to 2 inches of water to a boil. Steam the pot stickers in the steamer basket for 8 to 10 minutes until the wrappers are translucent, and serve with chili mint dipping sauce.

Chili Mint Sauce

• 1 small bottle Thai sweet chili sauce
• 1/4 cup rice wine vinegar
• 1/2 cup sugar
• 1/4 cup cilantro leaves, chopped
• 1/4 fresh mint leaves, chopped
• 1 teaspoon sesame oil

Puree ingredients in a food processor for 1 minute. Serve at room temperature.

We make a lot of meatballs in this house.  They are a bit of work up front, but so convenient, and great for a family who all eats different portions.  I’ll have 3, my husband has 5 and our 9 month old son eats one.  Here is one of our favourites.

From: Eat Clean Diet Cookbook

Ingredients:

• 1 1/2 lbs lean ground turkey (I use 2 lbs)
• 1/2 cup vidalia onion, finely chopped
• 1 egg, beaten
• 1 cup oatbran
• 2 tbls fresh parsley, chopped
• 2 tbls fresh basil, chopped
• 2 tbls fresh oregano, chopped
• 2 cloves garlic, crushed
• 1 tsp sea salt
• 1 tsp freshly ground black pepper

Preheat oven to 400 degrees.

In a large bowl, place egg and oatbran.  Add spices and mix well.  Add remaining ingredients and mix well with clean  hands.  Form into balls and place on a prepared cookie sheet.  I use parchment paper and non stick spray (makes for super easy clean up!) Bake for about 20 minutes.

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

I tried a new recipe out on some dinner guests the other night.  I did a lot of the prep work in advance for this salad as well as the main course and dessert.. Unfortunately, I forgot to put in the avocado!  It was delicious even without it, but I will definitely be making it again (with avocado).  I bought frozen lobster tails, and used all four.  I just can’t bring myself to throw the little suckers in boiling water while they’re still breathing!

Ingredients

Salad:

• 1 large orange
• 2 cooked lobster tails, shelled and meat chopped into bite-sized pieces
• 1/2 firm but ripe avocado, pitted, peeled and diced
• 1 mango, peeled, pitted and diced
• 2 finely chopped scallions, white and pale green parts only
• 2 cups mixed baby greens salad mix

Dressing:

• 2 tablespoons extra-virgin olive oil
• 1 large lime,  juiced
• Salt and freshly ground black pepper

Directions

Salad: Working over a small bowl, segments the orange, letting the juice and segments fall into the bowl (reserve the juice for the dressing). Using a slotted spoon, transfer the orange segments to a large bowl. Add the lobster, avocados, mango, and scallions.

Dressing: In a small bowl, whisk together the olive oil and lime juice. Whisk 2 tablespoons of the reserved orange juice into the dressing and season with salt and pepper, to taste. Pour the dressing over the lobster mixture and toss gently to coat.

Divide the salad greens between 4 glasses or bowls. Spoon the lobster salad on top and serve.

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