Wednesday, December 30, 2009

(not quite)Fresh from the oven

For the second breakfast you can think about, there's a little more prep work, but in the end it will be faster for those on the run. Granola packs a lot of energy and is a great way to get some whole grains and protein in the morning.

This recipe came from one of the fabulous Clean Eating books written by Tosca Reno.

"Quick and Easy Sunflower Seed Granola"
*Serves 12--keep this in mind when dividing up the portions


3/4C sunflower seeds
1.5C oatmeal
1/4C ground flaxseed
1/2C dried cranberries
1/2C slivered almonds
1/2C shredded coconut, unsweetened
3Tbs natural peanut butter
1/2 tsp salt
1/3C agave nectar
1/2tsp vanilla

  1. Preheat oven to 300 degrees. Combine ingredients in a bowl and mix until blended.
  2. Press Mixture into a baking pan and bake for 40minutes
There you have it, easy peasy.
Per serving there is 234 Calories; 25.5g carbs; 13g fat; 9g of fiber; 7.5g Protein; 12.5g Sugar

Tuesday, December 29, 2009

Cleaning it up: Starting with Breakfast

Breakfast is probably the easiest meal of our days to get right, so for that reason, and that reason only, we're going to start with the basics and work our way through the meals of the day in the blog over the next few days giving you plenty of ideas to start the new years with.

It's New Years, which means a new you (or maybe the old you, just a little more sober and breathing a little heavier in your workouts, I'm guilty of this too, ha).

So, for you, friends, here's a recipe to start you off on the right foot. It's high in fiber, a complete protein and both gluten and dairy free to boot (if you choose to nix the yogurt).


Quinoa Porridge (serves 2)

1/2 cup uncooked quinoa (rinsed)

1/2 cup water

1 cup soy milk

1/4 tsp cinnamon

1 tbsp chopped pecans

1 tbsp raisins

1 tsp Agave Nectar (honey or maple syrup work as well here)

1 tsp plain yogurt (optional)

Add quinoa, water, cinnamon and 1/2 cup of the milk in a pot and bring to a boil. Reduce heat, cover and simmer for 10-15 minutes or until most of the water has been absorbed. Add the remaining 1/2 cup of milk, pecans and raisins and allow to simmer for about 5 minutes or until it reaches your desired consistency (it will gradually get thicker). Once it reaches the consistency you like, add the agave and the yogurt and stir to combine.

Goooooood Morning!

Friday, December 18, 2009

Want to pretend it's summer?

You can!

All you need to do is head for a fake tan, and cook these bad boys up on the barbie, and you'll be feeling like a million bucks in no time.. Rain you say? What rain? I can't seem to see it through my sunglasses.. oh wait! I can't see much of anything..

Spinach and Feta Turkey Burgs (still sticking with the red and green theme)
Prep Time: 20mins
Cook Time: 15mins
Serves: 8

  • 2 Eggs, Beaten
  • 2 Cloves garlic
  • 4oz Feta Cheese
  • 1oz box frozen chopped spinach, thaw&squeeze dry
  • 2lbs ground turkey

Preheat an outdoor grill for medium-high heat and lightly oil grate.

While the grill is preheating, mix together eggs, garlic, feta cheese, spinach, and turkey in a large bowl until well combined; form into 8 patties.

Cook on preheated grill until no longer pink in the center, 15 to 20 minutes.

Wednesday, December 9, 2009

Something to think about.. before it happens

Twas the Month After Christmas

'Twas the month after Christmas, and all through the house
Nothing would fit me, not even a blouse.
The cookies I'd nibbled, the eggnog I'd taste
At the holiday parties had gone to my waist.
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).
I'd remember the marvelous meals I'd prepared;
The gravies and sauces and beef nicely rared,
The wine and the rum balls, the bread and the cheese
And the way I'd not said, "No thank you, please."
As I dressed myself in my husband's old shirt
My jeans were so tight that it made my waist hurt
I said to myself, as I only can
"You can't spend a winter disguised as a man!"
So--away with the last of the sour cream dip,
Get rid of the fruit cake, every cracker and chip
Every last bit of food that I like must be banished
"Till all the additional ounces have vanished.
I won't have a cookie--not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.
I'm hungry, I'm lonesome, and life is a bore---
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a good diet!

(orr to all a positive lifestyle change, haha)

Monday, November 30, 2009

5 Tips for Healthier Baking over the Holidays

We all know you love cookies and holiday baking, sometimes too much of a good thing can be bad. My secret is to always make them so healthy that I don’t even want to eat them (most people don’t like this). So for holiday baking that you still want to use to impress guests, use the following tips to make them a little bit healthier and ease the guilt while heading into the New Year.

1- Butter / Oil - Substitute with an equal amount of applesauce
Ratio: 1 to 1
Note: As with eggs, you do not want to substitute the entire amount of fat in the recipe with applesauce. The applesauce will keep the baked good soft and moist, but the fat does add a nice flavour. Substitute anywhere from half to 3/4 of the amount of fat for applesauce.

2- Eggs - Substitute 1 large egg for 2 egg whites
Ratio: 1 to 2

Note: Do not substitute all of the eggs in the recipe for egg whites. If the recipe calls for 4 eggs, substitute only 2 for the whites. You'll be much more satisfied with the results.

3- Sour cream - light/non-fat sour cream or non-fat plain yogurt
Ratio: 1 to 1
Note: If using yogurt, Greek style is best for consistency purposes.

4- White Flour - Whole Wheat Flour (more fibre!)
Ratio: 1 to 1
Note: Substitute up to 3/4 of white flour for whole wheat. The consistency can be much denser if you use all whole wheat flour.

5- Nuts - reduce the amount by half and toast them.

Radio: 2 to 1

Note: By toasting the nuts it helps develop the flavour further resulting in the ability to reduce the amount the recipe indicates

*thanks to ehow for these lovely tips

Warm meals for cold nights

Tis the season of comfort food (and using "'tis the season" far to often in this blog), but, most of the time it's not that friendly on the waistline. The one thing we crave most often is pasta.. but we crave it in quantities that go beyond the daily recommendation for carb intake.
Here's a little treat for you all: spaghetti without the carb count (spaghetti squash)

Greek Spaghetti Squash (yumm)

  • 1 medium spaghetti squash (2 pounds)
  • 1 boneless skinless chicken breast half (6 ounces), cut into 1/2-inch cubes
  • 1/2 cup chopped onion
  • 1/2 cup chopped sweet red pepper
  • 2 garlic cloves, minced
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 tablespoon Crisco® Pure Olive Oil
  • 1 cup fresh baby spinach
  • 1/2 cup marinated artichoke hearts, drained
  • 1/3 cup chopped pitted Greek olives
  • 2 tablespoons crumbled feta cheese


  • Cut squash in half lengthwise; discard seeds. Place squash cut side down on a microwave-safe plate. Microwave, uncovered, on high for 15-18 minutes or until tender.
  • Meanwhile, in a skillet, saute the chicken, onion, red pepper, garlic, oregano, basil, salt and pepper in oil until chicken is no longer pink. Stir in the spinach, artichokes and olives; cook until spinach is wilted.
  • When squash is cool enough to handle, use a fork to separate strands. Serve chicken mixture over 2 cups of squash; sprinkle with feta cheese. (Save remaining squash for another use.) Yield: 2 servings.

Nutrition Facts: 1 cup chicken mixture with 1 cup squash equals 369 calories, 24 g fat, 19 g carbohydrate, 4 g fiber, 21 g protein.

**Note: you can always make this with your favorite red sauce using turkey or veggie ground in place of beef for a healthy alternative

Saturday, November 28, 2009

You got somethin' to say?

We're collecting feedback on our programs.

Here's your chance to let us know how you're feeling, what you're feeling and what you're not.
Take the 5minutes to fill out our survey and let us know how we can improve.

It's the season of resolutions, and we need your help to make ours.

Thursday, November 26, 2009

Cold? Warm up with this:

Curried Turkey Skillet w/ Pomegranate Seeds

1 tsp olive oil

1 butternut squash, peeled, seeded and cut into bite size pieces (about 4heaping cups)

½ red onion, chopped

2 cloves of garlic, chopped

1 lb extra lean ground turkey

1 can of light coconut milk

¼ tsp cayenne pepper

½ tsp ground ginger

2 tbsp curry

½ cup frozen peas, defrosted

2 tbsp raisins, chopped up

½ cup pomegranate seeds

Big handful of cilantro


Heat oil in a large non-stick sauté pan over a medium heat. Add onion and sauté for about five minutes or until onions are beginning to look translucent.

Stir in squash and garlic along with a pinch of salt and pepper. Sauté for another five to seven minutes and then push the squash and onions to one side of the pan and add the ground turkey to the other side. Cook for about five minutes, using a wooden spatula to break the turkey apart.

Add coconut milk, curry, ginger and cayenne pepper and stir all the ingredients together. Bring everything up to a simmer and then pop a lid on for about ten minutes or so OR until the turkey is cooked through and the squash is tender.

Finish by stirring in the peas and cilantro. Top each serving with a tablespoon of pomegranate seeds and enjoy

Thanks to DaniSpies for this one!

Calories: 336; Total Fat: 7.3g; Saturated Fat: 4; Cholesterol: 70mg; Sodium: 566mg; Carbohydrate: 37.8; Dietary Fiber: 1.9; Sugars: 13.4; Protein: 31.5g


Things are all business these days around the studio with Michele off working on her tan and alcohol tolerance, but we don't mind.

The hampers are out, and the Christmas decorations are up. If you come in while Trumps is working, chances are there will even be Christmas music playing, and the weather network web page (wishing for snow).

We've got lot's happening down here from Christmas promos to kettlebell hoodies and tshirts, not to mention a couple new classes we'll be offering, find us on facebook for more details on that.

Hope to see you all down here soon, bringing us fat free, sugar free, wheat free gingerbread men with smarties on them.. loves and hugs

Wednesday, November 18, 2009

Red and Green Quinoa, shocking, I know..

Fa la la la la laaaaa
I'm sitting in the studio listening to Christmas music, dreaming of snow, and how white my legs are.. but enough about me, here's a delicious Quinoa recipe fresh off the press from Camilla over at Enlightened Cooking.


Quinoa Salad with Red, White and Green ingredients.. like a Candy Cane, Almost.

1 cup uncooked quinoa
3/4 cup pomegranate seeds
2 tbsp extra virgin olive oil
1 tbsp freshly squeezed lemon juice
1 tsp grated lemon zest
1 tsp agave nectar (or honey)
1/2 tsp Dijon mustard
1/4 cup toasted pinenuts
about 2 tbsp chopped fresh mint
about 2 tbsp chopped fresh cilantro leaves

Prepare the quinoa according the package directions (using salted water in the preparation). Transfer cooked quinoa to a large bowl and cool.

Add the pomegranate seeds to the cooled quinoa. In a small bowl whisk the olive oil, lemon juice, lemon zest, agave nectar, and mustard until blended. Drizzle over quinoa mixture. Add the remaining ingredients and toss. Season with salt & pepper to taste. makes about 4 servings.

Holiday Hampers 2009

Body Dynamics is continuing to make giving holiday hampers an annual tradition. Each year, we want to come together with our staff and clients to create beautiful hampers for local families who don’t have enough to get through the holidays on their own.

We consider this tradition essential to our own holiday experience. We have all been given many gifts in life, and want to continue to pay those gifts forward, as we know, not all are as lucky.

Many people rely on Hamper programs during the winter as many of our government programs are closed over the holidays. People living with low incomes struggle to have access to the resources they need.

Our hampers, with your help, will provide enough food for people to prepare a nice Christmas dinner, and healthy meals for the week to follow. With the dark days of winter surrounding the holidays, it becomes important for all to be well nourished and feel cared for.

These hampers are not possible to fill without all of your support, let’s come together and spread the holiday cheer.

This year we have 5 hampers to fill. Please help us by bringing in unused/unwrapped toys, clothes and non perishable food items.

Monday, November 16, 2009

Sugar is the devil

But with the holidays on the horizon, many of us are holding him close to our hearts.

So instead of cutting it out completely, here's some tips on how to cut it back:

Sugar is a tricky item to cut back on, because it's hidden in many items -- but the World Health Organization recommends no more than 10 teaspoons of "free" sugar daily for adults (this does not include sugar from fruit or plain dairy items).

To calculate how much sugar a food contains, read the nutrition label's carbohydrates heading to find the grams of sugar. Divide this by four to get the teaspoons of sugar.

Then use these tips to reduce those teaspoons in your diet.

1) Be aware of high fructose corn syrup (HFCS), which many items contain, as new studies have reported it contains detectable levels of mercury. Canada does not label it as HFCS on the ingredient list but rather as glucose-fructose or fructose-glucose.

2) Use natural sugar sources in your baking, such as honey, molasses or agave nectar.

3) Make homemade sauces for toast, pancakes, waffles or yogurt -- such as pureed raspberries with a hint of vanilla and water.

4) Put on the oven mitts and make cereal bars from scratch. They take little time, but can save not only your waistline, but your pocket change, too.

5) Focus snacks around fruit and/ or vegetable items: for example, cottage cheese with grapes, dark raisins and chopped pineapple.

6) Be dessert-cautious, as many are loaded with sugar. Instead, choose desserts based on real fruit, such as baked apples or pears.

7) Do not go more than four hours without food. The longer you go without food, the lower your blood sugar falls; when it dips too low, you naturally want something sugar-rich, such as a hot sugary beverage in your local coffee shop.

8) When baking, cut back on the total sugar by one quarter, as this rarely affects the taste. Or, consider using dried fruit to replace some of the sugar: when you chop dried fruit, the flavour distributes more evenly, which gives bursts of sweetness when you eat.

- Karla Heintz, BSc Nutrition, is a Calgary-based speaker, writer and consultant for sports organizations and families. She is the author of 'Picky? Not Me, Mom! -- a guide on children's nutrition and how to make food fun again.