Tag Archives: fitness

Are mini salads the start to significant weight loss? 

It’s happened to all of us I think, whether work gets too busy so you decrease your workouts, maybe the birth of his child leads you to sleep less so work out less, or you put on those “I’m in love” pounds. 

However we get there, all of a sudden we realize we’re suddenly five or 10 pounds overweight!

I think the real success is the realization that you did gain five or 10 pounds. Because at that point, it’s doable.  It can be caught and tended to. 

One thing I did was start eating one small salad, extra, a day. And what I did was a few things: regulated my taste buds, made me crave less sugar fat or salt, added fiber to my diet so I felt more full, and reminded me that I needed to watch what I was eating. The salad looked a little something like this:


I think the trick is to make it small, very easy to make, very minimal ingredients, so that you can make it fast and it’s not a huge thing. 

All I did was chop up half a head of romaine and a quarter of a pepper.


And then I made the dressing: Half a teaspoon of olive oil, a teaspoon of apple cider vinegar, dried Greek seasoning, a teaspoon of fresh salsa, and a quarter teaspoon of turmeric/salt.

That’s it! 

I found a little container that keeps the dressing separate from the salad and keeps the salad cool. It’s good I like it for a small salad, but any container will do.


Would you add a small salad to your diet every day for a week? Have you before? Do you think it’s a good idea or not?

xxSerena

Turkey muffins

With less than 8% fat, about 22g of protein in a serving of 100g, for my macros, turkey muffins were a perfect lunch idea.

When I made them yesterday I can’t begin to tell you how amazing the aroma was steaming out of the oven. I ate this over spinach and with roasted sweet potato.

Ingredients:

500g (1 package) extra lean ground turkey
1 red bell pepper chopped into tiny squares
1/2 red onion also chopped into tiny squares
1 egg
2 teaspoons sweet chili sauce for chicken
1 teaspoon soy sauce
1 tablespoon Maille Dijon mustard
1 teaspoon rice vinegar
1 teaspoon garlic pepper

Directions:

  1. Preheat oven to 375° before preparation
  2. Combine all ingredients in a large mixing bowl
  3. Drop turkey mixture into silicone molds
  4. Bake for 20 minutes. Turn oven off and let muffins set for an additional 20 minutes in warm oven.
  5. Serve with steamed vegetables, spinach, sweet potato or rice.


I can’t tell you how much I enjoyed these muffins! Finally, delicious turkey that was moist, flavorful  and a great lean protein that goes with other healthy options.

I will definitely be making these many more times again this year! How do you cook with ground turkey or chicken?

xxserena

Strengthen and save your shoulders 

Shoulders are so important. They help to create good posture and as the anterior front body muscles get strong fast this isn’t necessarily true for our backs. Strong shoulders can prevent back pain. 


Do you workout or exercise your shoulders? 

xxSerena 

Vegan meat and potato dinner

I made seitan from scratch the other day. I had watched the documentary called “Cowspiracy” and thought it was so motivating! 

So here’s my recipe for chunky potatoes with meat n onions; vegan style! 

Boil diced potatoes and add spinach: 


I wanted Asian flavours so I added Braggs amino acids (soya sauce), rice vinegar, sweet chili sauce and a splash of apple cider vinegar.


I cooked that together covered for about 10 minutes under low heat.


Then I fried my seitan, diced, with diced onions and some all of oil and water. 

The “meat” has a spicy flavor, good meaty consistency and goes well with the potatoes and onions and spinach.

It might not look like much but I’m proud of myself for making it and truly enjoying it! 


I made my meat from scratch! 

Have you ever tried seitan? Do you think you would like it? 

xxSerena 

Flat abs in 5! 

I like this sequence since it’s short and effective. But remember – consistency is key. So this is not a workout to do one time for five minutes.

Try adding this onto your regular work out every day or do this every day for five minutes and feel yourself get stronger as you move through the week!


Will you be trying this today?

xxSerena 

How to lose your love handles fast!

There’s no such thing a spot training-training one part of your body to lose fat in a particular area. But you can strengthen certain muscles. 

So in addition to regular cardio exercise and flexibility training, here are some great muscle conditioning exercises to target your midsection, namely your love handles!


Have you tried these exercises before ? 

xxSerena 

Marinating organic chicken breasts meal prep

I finally found a pack of organic chicken breasts at Costco. 


I decided to divide the pack into three. Two chicken breasts per freezer ziplock bags. 

I washed them, dried them and marinated the first two in freshly dried basil, extra virgin olive oil and balsamic vinegar. 


Chicken breasts are versatile since you can eat them or cook them so many different ways. I will share with you the other two marinades in future blog posts.

For the basil, extra-virgin olive oil and balsamic vinegar marinade I decided to pan fry the breasts after marinating for eight hours.

Then I served over chopped greens and a quinoa kale mixture.


I made an extra serving for lunch at work the next day.


It was good. Next time I will add half an avocado and a extra drizzle of balsamic for more healthy fat and flavour. 

What’s your favourite marinade for chicken breasts? Look for future blogs to see how I marinated the other two servings! 

xxSerena 

Flat belly work out

It’s combination of strength training, flexibility and cardio that will flatten your belly.
That’s why I like this workout. It combines strength and cardio with flexibility movements.

  
Have you done any of these exercises? Which ones are your favorite or least favorite?

xxSerena 

The benefits of eating a green salad every day

Salad greens provide fiber, vitamins and minerals your body needs to maintain optimal health. 

Think of these simple green leaves as vitamins grown directly from the earth, up through the soil, made for humans and animals to eat.

You can dress it up or go the more plain route… But it is so good for your body if you eat a salad every day.

 

Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  
Photography by Rizwan Alvi
  
 
Photography by Rizwan Alvi
 
  
Photography by Serena Alibhai
 
For those of you who prefer more quantitative benefits here is a chart:

  
Do you eat a salad every day? What are your favourite kinds of salads?

xxSerena 

Using ViPR as a Fascia Training Tool

I love the ViPR, for training others and myself. I’ve been taking ViPR for almost three years and have been teaching for almost two years.

I like this video, where Haley Holland explains how to use the ViPR as a fascia training tool:

 

Have you used this portable equipment for your training?

 

xxSerena