How’s Your Nutrition?

How’s Your Nutrition?

  Some of you may not know that we have a Registered Holistic Nutritionist offering services  at Eastside Fitness.  You may know Jessi as our Personal Training Manager and our fabulous, yet tough, FitCamp instructor.  Now you can also know her as your guide to checking in with your nutrition! This month we have a “guided nutritional check in” program called Spring Cleanse.  Essentially, it is a 7 day, guided program to help you get back on track; making sure you are eating lots of fresh vegetables, cutting back on things like caffeine and refined sugars, drinking water, and not eating heavily processed foods. I love this program because it does not eliminate any food groups, doesn’t the require the purchase of supplements, and it promotes healthy eating choices for the long term. Our Spring Cleanse program is free to join so there is really no excuse not to do it. How to join: Go to our Holistic Nutrition Page and click on the Spring Cleanse Flyer Use the password SpringCleanse2016  Send an email to jessi@eastsidefitness.ca  Although the program began on May 1st, you can follow the guidelines for any 7 days you choose. Let us know how it goes for you!  How did you feel after 7 days of healthy eating?  Did you learn anything new about your eating habits?  What was the best part of the program?  What part did you find the most challenging?  I know for me it will be cutting back on my multiple, daily cappucinos!  ...
Recipe – Asparagus Bliss

Recipe – Asparagus Bliss

If you are looking for a special dish to prepare using a fresh, seasonal spring vegetable as well as a healthy yet delicious version of hollandaise sauce, then give this recipe a try.  Jessi has returned from Germany with her favorite German, springtime dish to share. Make it for your mom (or yourself!) this weekend on Mother’s Day. Main Ingredients 1/2 lbs green or white asparagus 1 cup home made sauce hollandaise* 1 small piece of buffalo or bison meat additional : savoury pancakes   Step 1 – Prepare savoury pancakes:  1/2 cup fine ground almond/rice/oat/kamut flour  1/4 tsp baking soda 1/4 tsp himalayan salt  1 tsp each fresh, chopped chives and parsley 2 large free range eggs  4 Tbls water/kefir/buttermilk   Combine everything in a bowl, mix well. Fry in pan with a little bit of organic butter until golden. Step 2 – Prepare Buffalo/Bison: Use organic grass- fed meat, preferably bison or buffalo since these meats are high in iron and low in fat. Panfry for 1 min on each side then put the meat in the oven at 220 F for about 10 minutes depending on thickness of the meat. Let it rest for another 5 min after taking it out.   Step 3 – Prepare Asparagus: Clean and then steam green asparagus for about 5 minutes If you have white asparagus, make sure to peel it thoroughly. Steam for 10 minutes or until soft. Step 4 – Prepare Hollandaise Sauce*: 1/2 cup full fat, Greek yogurt 1 teaspoon lemon juice 2 egg yolks form free range organic eggs 1/4 teaspoon himalayan salt 1/4 teaspoon Dijon mustard...

Slow Cooker Sunday

Turkey and Black Bean Chili This is one of my favorite chili recipes and I am making it as I write this post!  Use your imagination when it comes to spicing it up or not.  Serves 5.  Enjoy! Ingredients: 1/2 cup yellow onions, diced 1/2 cup celery, diced 1tsp garlic, minced 1tbsp vegetable oil ground turkey 1 large can black beans (or prepare your own) 3 cups tomatoes, diced (or 1 large can with juice) 2 cups carrots, grated or very finely diced chili powder, to taste ground cumin, to taste crushed chilies, to taste dried oregano, to taste red bell pepper, finely diced green onions, finely chopped Method: Heat oil in pan.  Add yellow onion, celery and garlic until soft and clear.   Add ground turkey break up clumps with a fork and cook until still slightly pink.  Add everything to the slow cooker pot.  Add the rest of the ingredients except the red pepper and green onions to the slow cooker pot and stir to mix.  Set slow cooker to Low for 6-8hrs.   Just before serving, add in red pepper and green onions. Serve With Suggestions: rice homemade tortillas grated cheese barely or quinoa baked potatoes...

Chicken, Wild Rice, Shiitake Mushroom Soup Recipe

I love the slow cooker!  A few weeks ago, I was experimenting with some of the ingredients that were readily available in my freezer and pantry and I stumbled upon this recipe that was both delicious and nutritious.  I have been excited to share it ever since.  I am also hoping to have a regular feature called “Slow Cooker Sunday” where a different slow cooker recipe will shared once or twice a month.  If you have any favorites please send them along! This soup has an earthy, hot and sour flavor to it. Chicken, Wild Rice and Shiitake Mushroom Soup (serves 5-8) Ingredients: 2-3 tbsp vegetable oil of your choice 2 chicken breasts, roughly cut into bite sized chunks 1 yellow onion, diced 6 cloves garlic, minced 1tbsp garlic paste 3 large carrots, grated crushed dried chilies to taste soy sauce to taste 3/4 cup wild rice 1 cup dried shiitake mushrooms 10 cups of chicken broth crushed black pepper diced green onions (about 1 cup) Method: Heat oil in large pan.  Add onions and cook until translucent.  Add garlic and ginger and cook, stirring for about 2 minutes.  Add grated carrots and heat through.  Remove all these ingredients from the pan and add to the slow cooker pot. Add chicken to pan and begin to cook until white on the insides (no need to cook through), add chilies and soy sauce to taste.  Remove from pan and add to slow cooker pot. Add remaining ingredients, except green onions to the slow cooker pot.  Turn slow cooker on low for 6hrs.  Stir in green onions just before serving....

Recipe – Mighty Miso Soup

Mighty Miso Soup Miso soup is yummy, warm and comforting!  It is also rich with antioxidants, protective fatty acids and a healthy dose of Vitamin E. It contains protein and Vitamin B12 along with a  nice selection of minerals to help boost the strength of your immune system.  Perfect for this tail end of cold and flu season! This recipe idea brought to you by Andrina of Wholelicious Health Coaching Prep Time: 5-10 minutes  Cooking Time: 10-15 minutes  Yield: 4-5 servings Ingredients: 4-5 cups spring water 1-2 inch strip of wakame, rinsed and soaked 5 minutes in 1 cup of water until softened 1-2 cups thinly sliced vegetables of your choice (see notes) 2-3 teaspoons miso 2 scallions, finely chopped Directions: 1.Chop soaked wakame 2.Discard soaking water or use on houseplants for a boost of minerals 3.Place water and wakame in a soup pot and bring to a boil 4.Add root vegetables first and simmer gently for 5 minutes or until tender 5.Add leafy vegetables and simmer for 2-3 minutes 6.Remove about 1/2 cup of liquid from pot and dissolve miso into it. Return it to the pot 7.Reduce heat to very low; do not boil or simmer miso broth 8.Allow soup to cook 2-3 minutes 9.Garnish with scallions and serve Note:  Any combination of vegetables can be used in miso soup. Here are some classic combinations: •onion, daikon: for cleansing •onion, carrot, shiitake mushroom, kale: for a mildly sweet flavour •onion,winter squash, cabbage: utilizes local, fresh, winter vegetables Variations: • Add uncooked grains at the start of making the soup. They will become nice and soft. • Add cubed tofu toward the...

Black Bean Chili with Wheat Berries

It’s perfect weather for a warm and healthy bowl of chili! Black Bean Chili  (with Wheat Berries) Ingredients: 2 T olive oil 1 large onion, chopped 1 yellow bell pepper, chopped 5 cloves of garlic, minced 2 t chilli powder 1 ½ t ground cumin 1 t dried oregano ½ t each salt and pepper 2 15 ounces cans black beans, rinsed* 28 ounces diced tomoatoes, undrained 1-2 chipotle pepper in adobo sauce, minced 2 cups vegetable broth 2 t light brown sugar 2 cups cooked wheat berries ** Juice of one lime 1  avocado, diced ½ cup fresh cilantro Directions: 1. Heat oil in dutch oven over medium high heat. Add onion, bell pepper, garlic and spices and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth, brown sugar. Bring to a boil over high heat, reduce heat, cover and simmer for 25 minutes. 2.  Stir in cooked wheat berries and heat through, about 5 minutes more. Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro. *Soaking and cooking your own beans is the healthiest and least expensive way to enjoy beans. Canned beans are much more convenient. If using canned beans, rinse very well to get rid of the phytic acid (the stuff that gives you gas). **Wheat berries can be prepared from dry by boiling then simmering for one hour. They can be frozen if not used and make a fantastic alternative to oatmeal if reheated with some milk, maple syrup, raisins and chopped almonds! 6 servings, 1.5 cups each, 386 calories. 3 starches,...