Posts tagged Recipes
One workshop down, another coming up...

Hi there! Hope your week is off to a good start. I know mine is....it's amazing what great weather can do for keeping your spirits flying high :)

We had our first workshop this past Sunday....and it was a success! Jamie Dougherty from Jamie Living (check out her website, www.jamieliving.com) put on "Eating Healthy On The Go" over here at our studio, The Fuse Fitness in Kensington. She spoke about the difference between yin (expansive) and yang (contractive) foods and the need for balance in what we eat for the best digestion. Her 6 simple steps for eating healthy on the go are to reduce caffeine, drink lots of water, eat dark leafy green veggies, increase your sweet veggies, chew your food thoroughly, and make sure to breathe. Jamie also spoke about the need to eliminate all processed foods from our diets...including dry cereals! This really shocked a lot of people....Jamie says that even healthy dry cereals, such as Kashi, are processed and should be avoided. She'd like to see everyone sticking to oatmeal (and not the pre-packaged, sugared up kind :) ) for cereal. Jamie stressed the importance of eating organic when it comes to meats and dairy--you don't want animal products that come from animals that have been pumped with hormones and antibiotics! All in all, it was quite informative and everyone enjoyed it! We'll definitely be having her back for another workshop soon!

Our next workshop, "Jumping in Feet First," is coming up Sunday October 16th, 1:30-3:30pm with the lovely Cynthea Denise! She is one of our amazing yoga instructors and you can check her out on her website, www.shaktimoon.com. Here's the info on the workshop and what it entails:

"In the Iyengar tradition of Yoga much attention is paid to the feet as the foundational support to healthy, strong and fluid standing postures.  Reflexology reveals that all of the organ systems can be effected by working with the feet.

In our day to day life we cover our feet with shoes and go about our day without paying attention to our feet unless they hurt.  In this workshop we will take a look at the anatomy and function of our lower extremities and how simple daily attention can improve the function of the feet and how this will effect the rest of our body."
You can sign up for this amazing, informative workshop on our website, www.thefusefitnessstudio.com.
Hope you enjoy the rest of your day!
Yours in Health,
The Fuse Fitness
Post-workout Window of Opportunity

Hi friends :) It's been a little while, hope all has been good in your world. We're finally getting some nice summer weather around here. (Who says living in CA is always golden? Not if you're in the east bay...) We just had a lovely 3 day weekend. And tomatoes, which were our food of the week last week, are freakin' amazing right now. I'd have to say, it's pretty good over in my world :) It's the little things to be grateful for.

So I recently had a request for a blog post. It is my very first request and I feel honored for that. Again, it's the little things...thanks Tone´ :)

A couple of weeks ago during the stretching segment of my Monkey Ninja Bootcamp the topic of post-workout protein shakes came up. My students often see me downing a protein shake right after our class is done and there are a few other students who are also capitalizing on this window of opportunity. The question at large here is why are we doing this?

Intense exercise is a physiological stress on the body, depleting the muscle's fuel resources and causing micro-tears in the muscles. What's the common sense thing to do when the tank is empty and damage has been done? Exactly. Refuel and repair. Without taking the correct measures to repair and refuel your body, you are negating many of the positive effects of exercise. So if you're putting in all that effort to get a kick-ass workout you need to learn the correct way to repair and refuel....there is a short window of opportunity for optimal post-workout nutrition.

No more than an hour after your workout is finished, and preferably within 30 minutes, you should be consuming your post-workout meal. But what should it consist of? Well, that answer is simple: carbs and protein. The website www.livestrong.com has an article titled "How Do Protein & Carbohydrates Replenish Your Body After a Workout?" which breaks down what happens during exercise and why you need to refuel with carbs and proteins.

Carbohydrates

During exercise, your body relies on stores of glucose inside your muscles and blood. The muscular contractions of exercise elicit an increased uptake of glucose from the blood, making it necessary for you to replenish blood glucose after exercise. An adaptation to regular exercise is the increased storage of glucose inside your muscles as glycogen. After exercise, an enzyme known as glycogen synthase is elevated. Glycogen synthase stimulates your body to remove glucose from the blood and replenish and increase muscle glycogen stores for your next bout of exercise.

Proteins

Part of adapting to exercise involves breaking down muscle tissue for it to build itself back up and adapt to the stimulus of physical activity. Protein taken in after exercise assists with this process. Your body uses the amino acids inside protein to rebuild and replenish muscle tissue that was damaged during exercise.

Intake Recommendations

A combination of carbohydrates and protein is optimal for workout recovery. Consuming both nutrients allows your body to replenish and rebuild energy stores and muscle tissue. It also reduces the levels of cortisol in your blood, a hormone that reduces muscle growth. Carbohydrates and proteins should be consumed within 10 to 30 minutes after your workout. For carbs, you should consume 0.7 to 1.0 g of carbs per kilogram of your body weight. For proteins, take in 1.6 to 1.8 g per kilogram of your body weight.

--taken from www.livestrong.com, article title "How Do Protein & Carbohydrates Replenish Your Body After a Workout?", written by Laura Niedziocha.

So now onto the next questions and answers....why protein shakes and why only carbs and protein? The simple answer is this: you want your post-workout meal to be very easily digestible. Liquids are quicker to digest and fats slow down digestion. Therefore a protein shake that combines protein powder with carbs is the ideal post-workout meal.

It is said that the most easily digestible protein powder is whey protein. Personally, I try to keep my protein shakes dairy free, so I roll with Sun Warrior Raw Whole Grain Sprouted Vegan Protein. Check their website out at www.sunwarrior.com. The nutrition stats are pretty amazing and their product is super clean--"it is naturally rich in vitamins and minerals, contains large amounts of antioxidants tocopherols and tocotrienols, and contains other essential nutrients such as thiamin, riboflavin, niacin, phosphorous, iron and potassium. Sun Warrior protein is created through a process of combining the sprouted endosperm and the bran from raw sprouted whole grain brown rice. This unique process creates the first complete hypoallergenic protein which is made up of all 9 essential amino acids and other non-essential amino acids in a perfectly balanced amino acid profile."

--taken from www.sunwarrior.com

Now for the fun part--what to add to your protein shake. My favorite concoction is organic unsweetened vanilla-flavored almond milk, organic banana, Sun Warrior Protein Powder, chia seeds and cinnamon. A good mix of carbs and proteins with very little fat. And so yummy! I'm a huge fan of the Magic Bullet, a single-serving size food processor and blender, makes it so easy to make my protein shake in the morning and clean up is so simple.

So, that was a long blog post, whew! Please share your favorite protein powder and protein shake recipes! And of course, let me know if you have any questions.

Yours in Health,

Kristin, The Fuse Fitness

Recent Eats

Hi friends :) Just wanted to share some recent eats with you.

My husband Doug (here's your shout-out babe!) made this beautiful salad. It had mixed greens, avocado, radish, cucumber, tomato, blueberries, nectarine and feta, all organic. We ate this amazing salad with a side of organic chicken breast tenders, marinated in teriyaki, and grilled on our bbq.

A recent breakfast I made before dashing off to work...2 organic eggs scrambled with ham, a little bit of cheese, salt, pepper and chipotle chili pepper, served with avocado on top. On the side I had leftover Quinoa and Black Beans, recipe here: http://allrecipes.com/recipe/quinoa-and-black-beans/detail.aspx. We put this recipe up a couple of weeks ago on Facebook when we highlighted beans as our food of the week. I added a little zing by adding pepperoncinis on top, so yummy!

 Another dish we recently highlighted on Facebook was Coconut Curry Tofu--the food of the week was curry. This was my first time cooking with tofu and I loved it! Here's the link for the recipe: http://allrecipes.com/recipe/coconut-curry-tofu/detail.aspx, and here are some pics of the cooking process from start to finish:

Making curry sauce

Sauteing tofu in coconut oil

Cooking brown rice

Chopped up veggies

Everything simmering together

Final dish! It was delicious!

And while yes, eating well is so incredibly important, we have to leave room for treats every once in a while.

This was a special treat we shared celebrating my dad's birthday. All that fresh summer fruit was so amazing! A special treat for a very special person.

Hope you enjoy!

Yours in Health,

The Fuse Fitness

Avocado Party

Happy Monday everyone! Hope everyone had a lovely weekend! There seemed to be a lot of birthday parties happening this weekend. I'm always game for a really good party, and what better way to get down than celebrating the awesomeness of your friends and family. Everyone is always in such a good mood at birthday parties--you just don't find groups of people happier than that :)

Our food of the week has been chosen, and I must say this is probably one of my all time favorites. Drum roll please. And the winner goes to....the avocado!!! I could have a party just because I love avocados so much--like I said, I'm always game for a party. Although it probably wouldn't be as fun as a birthday party, but you never know.....Imagine that every food and beverage served had to include this amazing fruit. Um yeah. Sounds heavenly :)

Loaded with heart healthy fats, 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid, avocados are super healthy. Which is great, because in our house we go through at least 2 a day. Mixed into salads, made into guacamole (don't even get me started on this--I have a serious addiction), put on sandwiches, served with eggs, or eaten all by itself, avocados are just so darn good. I'm going to share my secret (not for long!) recipe for guacamole--friends and family always insist I bring this to every get together or party.

Guacamole--serves 4-5 people

3-4 medium avocados (I prefer Hass avocados), mashed up (I use a potato masher, works great!)

a quarter to a third of  a red onion (depending on your taste preference as well as size of onion), diced small

1/3 bunch of cilantro, chopped finely

1 tomato, chopped

1 jalapeno, seeded and chopped finely

salt to taste

Tapatio hot sauce to taste

juice of half a lime

-In a medium sized bowl, mash the avocado. Add all other ingredients through jalapeno and mix together. Add salt and hot sauce to taste. Add lime juice last (helps keep from turning brown on top). Enjoy (I know I always do :) )

Please feel free to share your favorite way to enjoy this awesome fruit! Avocado party in the near future? Might just have to make that happen.

Yours in Health,

The Fuse Fitness

The Mighty, Mighty Mango...Yum

Hi everyone, So each week we choose a seasonal, nutrition packed food to highlight, and include a few recipes throughout the week using this ingredient. This week we have chosen the delicious, juicy mango.

Check out these nutrition stats: The nutritional value is per 100 g (3.5 oz) and rich in many phytonutrients and antioxidants. It is high in fiber, vitamin A, C and E (25%, 76% and 9%) and vitamin B6 and K(11% and 9%). Let's not forget the pulp and peel which has Omeg-3 and -6 polyunsaturated fatty acids!

So far we've picked two delicious recipes that host this tropical, summer treat. Since they're not our original recipes, I'm going to post the link to each. The first recipe, Spinach, Avocado and Mango Salad can be found here: http://www.eatingwell.com/recipes/spinach_avocado_mango_salad.html. The second recipe, Grilled Mahi Mahi with Mango Salsa, can be found by clicking this link: http://www.myrecipes.com/recipe/grilled-mahimahi-with-mango-salsa-10000001940993.

We'll be back later this week with a dessert recipe featuring, you guessed it, the mango :) Enjoy these recipes and let us know what you think.

Yours in health,

The Fuse Fitness