We are super excited for you to receive our March/April 2019 Magazine and our canfitpro 2019 Fitness Convention and Tradeshow brochure together in the mail!
Can’t wait to see what’s inside? Download your own copy and share it with your family and friends by clicking on the images below.
By Cat Kom
It looks like couples that work out together, stick together. No, really! Research shows that 94% of couples are more likely to stick to a fitness program when they exercise together.
Think about it; people are more likely to stick to a workout routine when they have support and camaraderie behind them. And what better person to get you through body-sculpting, fat-torching workouts day-after-day than your partner? All you need to do is find the right couple’s workout routine, and you and the S.O. can make the most motivational, heart-pumping date night ever.
So, for the month of love, Studio SWEAT onDemand’s got four fantastic exercises for the ultimate couple’s workout routine at home.
Linked Sit Ups
This is a classic couple’s workout – your partner is your rock, and in the case of this exercise—where you get the best resistance for the perfect sit-up.
How to Do It:
- Lie back on the floor with your knees bent
- Have your partner put their weight on your feet
- Slowly lift your upper body up about 5 inches or so
- Slowly lie back down
- Make sure you’re engaging your core and have your hands on your head
- As an alternative: both of you can face each other and link your shoes to your calves
- Perform the sit ups at the same time
- Do 15 reps per person for 2 sets
Muscles worked: Core
Our partners should hold us up, but for the sake of this couple workout, let your partner be the resistant force that makes a pushup all the more intense.
How to Do It:
- Get on your hands and knees, hands shoulder width apart
- Keeping your back straight, get up in a plank position with legs hip-width apart
- Lower your upper body by bending your elbows
- Have your partner push on your shoulders as your slowly go back to the start position
- As an alternative, have your partner lie on your back, or have your partner put their feet on your shoulders and weigh you down in a plank position
- Repeat 15 times for 2 sets
Muscles worked: Chest and Triceps
The most brilliant way to engage your core? Using the weight of your legs. There are endless variations of this move, but we love this one because this cute (but super intense) exercise ends with you and your partner doing a little love tap with your legs!
How to Do It:
- Sit up on the floor with your partner by your side
- Sit back so both of you are on your forearms your lower spine is rounded
- Both of you lift your legs with knees bent
- While engaging your core, move your legs in a half-heart movement
- Touch your feet together at the top
- Hold the movement for a moment
- Repeat 20 times for 2 sets
Muscles worked: Glutes & Core
Linked Couple Squats
Nothing’s better than when you and your boo are in sync. Why not put that connection to the test with a couple’s squat that uses your partner’s bodyweight as leverage?
How to Do It:
- From a standing position, face your partner and hold hands—your left with their left
- Keeping your balance, you and your partner slowly squat down
- Make sure your knees are in line with your toes
- Before coming back up, release your hold and quickly switch hands
- Repeat 15 times for 2 sets
Muscles worked: Glutes, Quads, and Hamstrings
We were being cute before, but we’re serious—studies show couples that work out together experience more satisfaction in their relationships, have more efficient workouts, and strengthen their connection with their partner. Fitness and falling in love—it’s all wrapped up in each other!
Cat Kom, is a celebrated expert in the fitness world, who is also the founder of Studio SWEAT onDemand, a fitness studio based in San Diego, California, that streams workouts that can be accessed through their app, any internet browser, Roku and many others.
By Melissa Layne, MEd
Humans have been fasting for thousands of years. It is not a new diet plan. There was a time when one couldn’t just get out of bed, walk to the refrigerator and take out a dozen eggs and a package of bacon. Humans had to hunt, gather or kill their food before they could eat. Ancestors participated in fasting whenever food was unavailable and then feasted when the food was abundant. In today’s modern world of an overabundance of food, fasting is not considered normal, and may seem strange to many. What is research saying as it struggles to catch-up to our ancestors who knew of this secret?
Intermittent fasting requires followers to fast for anywhere from 12-20 hours daily which results in a cutting of calories. Basically, it is an extended duration of minimal to no caloric intake. There are many different types of intermittent fasting and each requires a different time pattern and allows different liquids within the fasting period. Fasting protocols vary from eating once a day, as on “The Warrior Diet” to fasting for 14-16 hours, as on “Time Restricted Fasting”. Technically, this is not a diet because there are no rules as to what you can and cannot eat, but it is more of a timing tool. Common sense tells us that when we are not in the fasting period, it is not wise to choose outrageous amounts of empty calories or processed junk food.
Rodents have been studied for years to see what effects this eating pattern has on insulin sensitivity, inflammation, body composition, the aging process, metabolic health and cell biology. However, it is important to remember that a rat’s hormones do not identically match the hormones of a human being. Rats have a shorter life span of only a few years so intermittent fasting for 12 hours would be similar to starving a person for a couple of days. There are a limited number of human trials to date that study the health benefits of intermittent fasting.
The earliest research on caloric restriction, which began over 75 years ago, shows that it may add years to your life. Cutting 25% of your daily calories has a long list of benefits, such as a reduction in blood pressure, inflammation, triglycerides, cancer risks, LDL levels and an increase in lipolysis, HDL levels and improved body composition.
By far, the biggest changes are seen in insulin signaling pathways which in turn increase the rate of lipolysis. Intermittent fasting reduces your blood glucose levels for hours at a time which increases your insulin receptors’ sensitivity when you do eat. Insulin resistance is a wide-spread problem in today’s world thanks to an overabundance of refined fats, too much refined and simple sugars, and a diet low in minerals such as chromium and magnesium.
Insulin resistance occurs when the insulin receptors on the outside of the cell wall do not recognize a modest amount of insulin floating in the blood stream so the pancreas continues to pulse insulin into the blood until the amount registers with the receptors. Insulin resistance basically causes lipids to be stored in cells that aren’t meant to contain fat. These tissues are mainly the skeletal muscle tissue and the liver. When you restrict all of your macronutrients during intermittent fasting, your body has no choice but to start metabolizing accumulated fat since there is nothing flowing through the blood stream to use as an energy source. This fat may be intramuscular, adipose or even from a fatty liver. As cells give up their on-boarded fat, the insulin receptors on the outside become more sensitive to the hormone insulin because they are now looking for an energy source as the amount of fat held in the tissue decreases. In simple terms, insulin is the hormone that determines how rapidly we metabolize fat. When insulin levels are low, the body knows that carbohydrates are absent and fats need to be metabolized. When insulin levels are high, carbohydrates can be easily metabolized and lipolysis is decreased.
Elevated blood sugar levels are dangerous to the walls of our arteries and also increase our blood pressure. Whenever insulin is high due to elevated blood sugar levels, lipolysis is decreased. Increasing the sensitivity of insulin receptors creates a situation where the insulin is better at disposing of glucose, either into the muscle cell or the fat cell (which is even better). The liver does not contain insulin receptors but this phenomenon of increased lipolysis allows the liver to be more efficient in its many processes, including using cholesterol to make vitamin D, bile and steroid hormones. This leads to many positive vascular changes.
When the liver uses cholesterol to make other necessary substances, it decreases the amount of LDL in the arteries through a process known as reverse transport. In reverse transport, the healthy HDL cholesterol, which we make when we exercise, flows through the blood stream scavenging for the unhealthy sticky LDL cholesterol. Removing the sticky LDL from the arterial walls improves the elasticity of the blood vessels so hardening of the arteries becomes less of a risk. Through reverse transport, HDL returns LDL to the liver where it is used to make bile for emulsifying fats, to produce the vitamin D from hormonal substances, and to produce steroidal hormones such as estrogen, testosterone and cortisol.
As reverse transport occurs, and LDL levels drop in the blood, this causes a drop in blood pressure and inflammation which decreases the risk for heart disease. A decrease in inflammatory cells in the body also decreases the risk of cancers which thrive in an inflamed acidic body.
So think of intermittent fasting as taking a break from food, which will do wonders for not only your health but also your waistline. Research shows that subjects who fasted from 6 pm until 10 am the next morning cut 300 calories from their diets on average. With 3500 calories making a pound, and doing this every day (300 x 7= 2100), participants can see a weight loss of over half a pound per week or two and a half pounds lost each month. That’s over 25 pounds a year!
Melissa Layne, MEd, is a faculty member in the Exercise Physiology and Physical Education Departments of The University of North Georgia. She began her career over 30 years ago with a BS in P.E. and a Masters in Exercise Physiology. She has taught elementary PE, coordinated fitness programs for Royal Caribbean and Home Depot, and managed an exercise program for a team of orthopedic surgeons. Melissa is the author of WATER EXERCISE (Human Kinetics 2015), a member of the educational faculty and a DVD featured presenter for SCW and ACSM. She is known for her ability to take complicated subject material and break it down into easily understood examples and pieces.
By Kathleen Trotter
It is February, which means that most of the world has abandoned — for yet another year — their health and fitness resolutions. Now, you might be thinking “not my clients,” but let’s be real — even those of us who train primarily “die-hard” exercise devotees still have a few “on-again, off-again” individuals. It is, literally, our job to find a way to motivate those people to stick around long enough to push through the “hard/hate” phase and begin to feel the benefits of a healthier lifestyle. Plus, even the most motivated client, or trainer, can use strategies to stay on track; I know I always appreciate an infusion of pep, purpose and motivation.
So, how do you help your clients stay motivated?
You encourage them to “ditch discipline” in favour of working to change “systems.” You need to embrace that your clients will have moments of low motivation — their future self will eventually be hungry, tired, sad, lonely, drunk, etc. Instead of letting your clients buy into the self-defeating fallacy that “blind discipline is enough”, which is akin to sticking your head in the sand, help your clients establish systems NOW that will save them from their future lesser selves!
When “out and about”
Suggest clients read menus ahead of time and decide IN ADVANCE what to order: Client going out for a nice meal? Instruct them to look online and decide what they will eat – chicken and vegetables or a big salad? When they arrive tell them not to even look at the menu, just order what they had previously selected. Even better, tell them to ask the waiter to only bring half and to pack up the other half to save for tomorrow’s healthy lunch.
Help clients locate (in advance) healthy “grab and go” take-out options: Client running errands? Suggest they plan the route and map out the healthy restaurant options and/or pack a healthy snack. Are they working late and need take-out dinner? Ordering lunch for a work event? Help your clients’ research healthy options around their office.
When going to a party
Tell clients to offer to bring something healthy: When I go to a party I always offer to bring a dish I want to eat — a big salad or steamed greens, etc. That way I know there will always be at least one healthy option.
Tell clients to have a “drink” plan: Remind clients that “liquids count” — that they contain calories and, more important, impact our blood sugar, which affects our hormones and fat production — and thus that a “drink plan” is always needed.
Before every work event, party, etc, suggest clients decide in advance how much alcohol they will consume and what their plan is. For example, tell a friend how much you will drink, write a goal down, decide to have a glass of water between each alcoholic drink, combine fizzy water with wine to make one glass of wine stretch into three drinks, or sip a vodka soda to stay away from the carbs in beer.
When at home
Help your clients learn how to stock their fridge so they can “assemble” a healthy and FAST meal! Your clients need to learn to always make healthy food as convenient as possible and unhealthy food as inconvenient as possible.
At home, this means stocking the fridge with healthy and EASY to assemble food that can be turned into a meal in no time. Experiment with vegetarian and meat options. I always have containers of cut vegetables; vegetarian protein like quinoa, lentils, and/or beans; pre-washed salad greens; and a meat such as chicken ready to go. Then when I get home I can easily create a big salad by grabbing greens, lentils, and vegetables or a yummy bowl on a bed of quinoa with the beans and vegetables.
Help your clients have a hydration plan: Suggest clients carry a water bottle, set a “water alarm,” and/or set an amount of water they have to drink before their morning coffee. Too often we misunderstand dehydration as hunger.
In addition, suggest clients watch what they put in their coffee and tea, limit caffeine, and avoid calories from sugary liquids.
Suggest “the power of 3”: Help clients avoid “food overwhelm” — what I call “option paralysis.” Making healthy food choices can feel all-too confusing and when overwhelmed it is easy to say “screw it” and fall completely off the wagon.
The “simple” (but not always easy) system I follow is the “rule of 3.” I save my cognitive energy by telling myself that every meal has to have a protein, a vegetable or fruit high in vitamins and minerals (green leafy vegetables or berries), and a healthy fat. Once I eat those three things I don’t have room for any of the less healthy stuff!
Remind clients about “Portions. Portions. Portions”: Most clients have to be reminded, often, that portions count, that one slice of apple pie is not the same as three slices.
This may sound like obvious information but never forget that you are a personal trainer. What is obvious to you is not always obvious to your clients. Many newbie health enthusiasts buy into the “Well, I already messed up so I might as well keep going” myth.
Remind clients to always “be aware”: Again, this may sound obvious, but many of us, especially lay individuals, make less-than-ideal health choices because we are not aware of what we are putting in our mouths. Most of us — yes, even trainers — underestimate our unhealthy choices and overestimate our healthy choices.
Suggest to your clients that they take a pause before eating, sit when possible, not mindlessly pick off someone’s plate, not eat while they cook, put their fork down between bites, and consider journaling or tracking their food.
Give your clients the “wake-up” lecture that blind discipline does not work. Health roadblocks, such as work events, stress, and family functions are an inherent part of life. Sure, you might be motivated NOW, but you have to plan for the inevitable future you who is not as motivated. Then, help them set up systems that will save them from their future self and thus stay motivated throughout 2019 and going forward.
Kathleen Trotter holds a masters in Exercise Science, is the author of two books including the new book Your Fittest Future Self, and is a Personal trainer, Nutritionist, Pilates Specialist and Life Coach.
With Coach Kennedy
Whether you are currently participating in winter sports, or if your sport comes up in the summer, now is the season to be training for sport and life!
I’d like to incorporate the BOSU ball into today’s lesson. Back in the day, I used to teach an entire course on its use, and believe me the applications, variety, and fun was endless! BOSU remains, for me, one of the most essential tools I own and use regularly.
This brings us to BOSU T-Drills. Click here to see a demonstration of the exercise.
BOSU T-drills are a great exercise to challenge you in multiple planes of movement. They certainly prepare you in those planes directly related to winter sports like downhill skiing, cross country and snowboarding, but I challenge you to find one sport they don’t directly relate to.
BOSU T-drills improve integrated movement, toe to fingertip. Why is this important? Because the body moves and operates as one unit. We are not made of individual parts. Not now. Not ever. So, by training the body this way it learns to move together, which leads to better movement, which can also lead to more efficient movement, which means less wasted energy. When you’re energy efficient you can last longer. Think about how that helps you when playing sports or doing daily activities. AND, if your goal is weight loss, the longer you go the more calories you burn.
BOSU T-drills improve inter-muscular and intra-muscular co-ordination.
BOSU T-drills help to build a solid CORE, better body awareness and they help to improve your reaction and agility skills, and muscular endurance.
BOSU T-drills are great for working on your deceleration skills. This is important because as you walk, run, squat, sit, etc.…muscles need to lengthen to slow down. They need to be “eccentrically strong” so you don’t end up falling on your behind!
BOSU T-drills help us adapt to the ever-changing surface underneath us. Every jump and land are slightly different, so every jump and land require some adaptation to the changing surface.
Lastly, they stimulate the Somatosensory System which is regulated through the eyes, ears and receptors. The movement of your eyes helps the body to know where it is in space by being able to see the horizon. No vision, no view, no sense of where you are. Our ears have fluid filled canals in them, as we shift so do they, giving us a sense of balance. Golgi tendons are located in the joints, letting the nervous system know about changes in pressure which occur when muscles contract. Muscle spindles regulate change in muscle length. They prevent you from going too far into a stretch or during any quick force actions.
Begin in an athletic stance, approximately 6-12 inches behind a BOSU ball, feet about hip with apart, ¼ squat, CORE braced, shoulders set in their “set position” (elevate, retract and pull straight down), your upper arms behind your torso with elbows bent at about 90 degrees. Remember that the arms play a critical role in the efficiency of this movement.
- Jump and land on the BOSU ball.
- From there, jump left off the BOSU and land on the floor to the left of it.
- Jump right and land back on the BOSU.
- Jump right off the BOSU.
- Jump left back onto the BOSU.
- Jump backwards and land behind the BOSU, in starting position.
You have moved through a T-formation. This is one rep.
NOTE: Remember to use the arms by driving them quickly backwards then forwards as you begin your forward jumps. In reverse jumps the arms will drive in reverse.
Click here to see a demonstration of the exercise.
Exercise Protocol: This movement works best based on time ranges from 15-30 secs, or rep ranges.
Apply the exercise based on your client’s fitness level. In other words, regress and progress as required.
Questions? DM @ email@example.com
Kennedy Lodato (Coach Kennedy) is a 27-year veteran of the fitness industry. He has spent 16 years as a Trainer and 11 years educating to the fitness industry. Before pursuing the role of fitness educator, he occupied the positions of Personal Trainer, Sport Conditioning Coach, Personal Trainer Manager and Fitness Programs Coordinator at Ryerson University. Kennedy is a three-time recipient of the canfitpro PRO TRAINER of the Year award and an instructor for various industry companies. For more information visit at KennedyLodato.com
By Carol Harrison, RD
Cook and eat at home more often with wholesome foods – that’s the straightforward advice in the newly released Canada’s Food Guide. The advice that’s always been harder to wrap our minds around, however, is to reduce saturated fat. Here’s what you need to know.
1.Scientists are actively debating whether saturated fat is a nutrient of concern. While there is consensus that trans fats should be avoided, the science on saturated fat is less clear-cut. Past studies found a link between heart disease and saturated fat, but more recent studies have not. Emerging research also suggests that the impact of saturated fat might depend on the food sources in which it is found. For example, full-fat dairy products may even provide protection against heart disease. The subject is clearly complex and evolving.
Good to know: The Heart and Stroke Foundation’s position statement on saturated fat did not set a limit on saturated fat, noting “the overall quality of one’s diet, combined with the types, qualities and quantities of foods, have more impact on health than any single nutrient such as saturated fat.”
2.Half the fat in beef is the same type of healthy fat found in avocados.
In fact, less than half the fat in beef is saturated. You might also be surprised to know that 14% of the fat in olive oil is saturated fat. Ditto for salmon. Even nuts have small amounts of saturated fats. Are these healthy, wholesome foods? Yes. The point is that foods are complex, and they often have a mixture of different fats.
Good to know: Fresh red meat is often thought to be the main source of saturated fat in our diets, but only accounts for 10%. Once trimmed of fat, meat is lean.
3.Perhaps what we always thought we knew is not entirely true. A major source of saturated fat in the Canadian diet is highly processed food.
There is really no downside to cutting back on highly processed foods (baked goods, fast food and prepared packaged foods). Not only are they a major source of saturated fat in our diets, but they also tend to be high in refined carbohydrates, calories and sugar, and low in nutrients. Plus, they account for a whopping 50% of the calories in the average Canadian diet, leaving less room for wholesome foods that optimize health, including veggies, fruits, legumes, meat, eggs, dairy, nuts, seeds and whole grains.
Good to know: The low-fat craze of the 90’s brought on a plethora of refined grains with added sugars (think low-fat breakfast bars with a smear of jam). Many elieve refined carbohydrates have contributed to rising rates of heart disease and this is not getting the attention it deserves.
We are creatures of habit. Dietary changes are not easy for most of us to make and stick to. We’re better off aiming to improve the overall quality of our diets by cooking and eating whole and minimally processed foods, rather than zeroing in on reducing any one nutrient, even saturated fat.
Carol Harrison is a registered dietitian who loves her daily workouts! She has a food nutrition communications company in Toronto. Follow Carol on Twitter and IG: @greatmealideas
By Beth Shaw, CEO & Founder of YogaFit Training Systems Worldwide
Spring is in the air and it’s time for many of us to restart our fitness program. If you are anything like me, you relax your routine a little bit during the winter. It’s cold after all, making outdoor exercise harder and, of course, there are all those comfort foods. If you have been hibernating but realize that in a few short months you’ll be wearing shorts, it’s time to kick it up. Perhaps it’s time to find your “inner athlete”.
The benefits of looking at yourself as an athlete are many. We are all players in this game called life and we all actually need to be in the best possible condition to get through it. I always say that your body can either help you achieve your goals or it can get in the way of you achieving them. When you consider that working, caring for your children, being a good partner and friend, and taking care of your pets are all enhanced by you BEING YOUR BEST YOU – then you will want to live like an athlete. Look around you – notice that when someone looks fit they seem more successful? It’s because they have mastered their physical body and it shows. It’s not easy to do as life offers us distraction and temptations everywhere. Making your health your number one priority means YOU LOVE YOURSELF. People who have managed to make long-term lifestyle changes have all, in one way or another, found their “inner athlete”. Additionally, when you identify yourself as an athlete, it gives you more desire to stick with your exercise routine, make healthy lifestyle choices, eat well and get enough rest. Thinking of yourself as and finding your inner athlete, helps you move out of the unhealthy, unhappy and unfit version of yourself. When you live like an athlete you will have mastered the most difficult yet most malleable and rewarding thing in your life – your physical and mental self.
This doesn’t mean you have to run a marathon or be a power lifter, but you may start to get much more competitive with yourself. You may not want to push your body to the limit in the way many serious athletes do. What it means is that you start to truly care for the beautiful body that you have been gifted with. You start resting, fueling, exercising, meditating, setting goals, evaluating your diet and implementing strategies that are utilized by athletes.
Seven Steps to Find and Maintain Your Inner Athlete
- Set Goals and Visualize
Weight loss, muscle gain, reshaping. That marathon you always wanted to run, that figure contest, climbing Mt Kilamjaro, hiking in the Andes, walking the Great Trail, running a 5 K. Picture yourself daily achieving your goals and feeling great.
Athletes know that strength training helps maintain joint integrity, limit injury, improve athletic performance and increase muscle mass. Make a plan to do something every day. Take two workouts a week to really push yourself further. I like to go to the gym one to two days a week and lift as heavy as I can.
Athletes know that they have to eat intelligently because a well balanced diet can improve mood, performance, alertness and energy levels. Change your mind set around food. Don’t think of food as the enemy, think of food as fuel. Stay away from foods which have low nutritional value. Don’t starve yourself, or try to exist on low calorie, nutritionally vapid “low fat” foods like rice cakes or zero fat yogurt. Fill up on foods that will help stabilize your blood sugar and fill you with energy throughout the day. Eat foods that pack a nutritional punch! Think chicken, vegetables, whole grains and nuts and seeds.
- Rest and Recover
Athletes train hard, but they also recover well. They focus on proper post-workout nutrition, proper hydration, stretching, getting massages and sleeping. They have to recover because although working out is healthy, it stresses the body and causes tissue breakdown. Muscles repair and get stronger during recovery. Serious amateurs and professional athletes take between two weeks to two months off between their training seasons to recharge physically and emotionally. The off-season is not an excuse to sit on the sofa all day and become totally lazy. It is simply a period of less structured training. In my off-season, I don’t do pre-structured interval workouts. Instead, I run, bike and swim by feel and for fun. Don’t underestimate the importance of recovery. How you treat your body when you are not training is just as important as what you do to your body during training.
- Strategize and Plan
The benefits of exercise extend far beyond weight loss. The positive effects of exercise include improved sleep, energy, mood, long term health, mobility, strength and athletic achievements. Try to establish health, wellness and athletic goals based on these factors, not just aesthetic goals.
- Make it Fun
Find new groups on Meet Up, join a running team, get a workout buddy – vary your routine.
- Mix it up
Doing the same routine over and over can be draining physically and mentally. Switch up your gym routine regularly and give yourself a few weeks each year where your workouts are less structured.
Good weather is around the corner. It’s the perfect opportunity to find and refine our inner athlete – one step at a time.
Beth Shaw, ERYT 500 and C-IAYT, is the CEO and Founder of YogaFit Training Systems Worldwide. She is the author of three books: YogaFit, YogaLean and YogaFit for Athletes. Beth has spent time in India and Asia studying yoga, and in addition to a bachelor’s degree in Business Administration and Nutrition, she holds numerous certifications in mind-body disciplines.
Author: Think Beef
Make with leftover cooked roast beef or steak, or season 1 lb (500 g) of Beef Grilling steak and grill for this meal. Add a portion of whole grain like cooked brown rice or whole grain couscous for Canada’s Food Guide healthy plate proportions of veggies, protein and whole grain.
- Leftover cooked roast beef or beef Grilling Steak (e.g. Strip Loin or Top Sirloin), 1 inch thick
- ½ cup minced red onion
- ¼ cup EACH olive oil and baby arugula leaves or torn fresh basil leaves
- 2 cloves garlic, minced fresh or roasted mashed
- 2 tbsp red wine vinegar
- ½ tsp EACH salt and dried oregano
- 2 to 3 cups assorted grilled vegetables (e.g. zucchini, sweet red pepper, asparagus, etc.), cut into chunks
- 2 plum tomatoes, seeded and chopped
- 1 can (540 mL) lentils, drained and rinsed
- 1 jar (170 mL) marinated artichoke hearts, drained and coarsely chopped
- Carve leftover cooked beef in thin slices across the grain; set aside.
- Whisk together oil, red onion, garlic, vinegar, basil, salt and oregano in large salad bowl. Add grilled vegetables, tomatoes, lentils and artichoke hearts. Gently toss together and season to taste.
- Serve with beef and a cooked whole grain like brown rice or whole grain couscous.
- NOTE: To prepare using a freshly grilled steak instead of leftover cooked beef, season 1 lb (500 g) of 1-inch thick Grilling Steak (e.g. strip loin) all over with 1 tsp EACH Italian seasoning, coarsely ground pepper and salt and ⅛ tsp garlic powder. Grill over medium-high heat for 4 to 7 minutes, turning at least twice, for medium doneness (160F/71C). Let stand for 5 minutes. Carve steak into thin slices; serve with lentil mixture.
By Dee Miller, canfitpro PRO TRAINER
1 lb (450 g) shrimp, large, shelled, de-veined
¼ cup (75 mL) green onion, thinly sliced
¼ cup (75 mL) red pepper, diced fine
¼ cup (75 mL) oats, ground fine
¼ cup (75 mL) coconut, flaked, unsweetened
2 tbsp (30 mL) egg whites
1 tbsp (15 mL) lime zest
2 tsp (10 mL) horseradish
1 tsp (5 mL) garlic, minced
1 tsp (5 mL) fish sauce
½ tsp (2.5 mL) Sea salt
½ tsp (2.5 mL) pepper
Sweet Chili Sauce
1 cup (250 mL) honey
1/2 cup (125 mL) water + 2 tbsp (30 mL)
¼ cup (75 mL) rice vinegar
2 tbsp (30 mL) lime juice
1 tbsp (15 mL) Kuzu (or cornstarch)
2 tsp (10 mL) garlic, minced
2 tsp (10 mL) fish sauce
1 tsp (5 mL) red pepper flakes (more if desired)
- Cut the shrimp into small chunks and set ½ aside.
- Place ½ the chopped shrimp into a blender and pulse until the shrimp in finely minced.
- In a large bowl mix the green onion, red pepper, lime zest, horseradish and garlic. Add in all the shrimp, fish sauce, egg whites, salt and pepper. Fold together gently.
- In a small bowl mix together the oats and coconut and add to shrimp mixture. Fold together gently until the mixture holds it shape if you form a ball (add more oats if needed).
- Chill mixture for 30 minutes or until it stiffens.
- Meanwhile, in a small sauce pan add honey, ½ cup of water, rice vinegar, lime juice, garlic, fish sauce and red pepper flakes. Continually whisking, bring the mixture to a boil for one minute over medium high heat.
- In a small bowl mix the Kuzu and 2 tbsp of water together.
- Lower the heat and add the Kuzu mixture into the sauce mixture. Bring back to a boil, stirring until thickened. Remove from heat and let cool.
- When chilled, form the shrimp mixture into small patties.
- Heat a large skillet over medium-high heat and add oil. Place the patties into the skillet and cook for 4 minutes on each side or until desired degree of doneness.
- Remove from heat and serve with Sweet Chili Sauce.
canfitpro PRO TRAINER (PTS, FIS, HWL, FMA and CPR) Dee Miller is a sought-after speaker and educator regularly presenting at canfitpro conferences, as well as a being a continuing education provider for canfitpro. Dee has written two Healthy Eating Cookbooks, with her third coming out this summer. Connect with Dee through her website Edeefy.com, FB@Dee Miller and Instagram protrainerdee.
Dee also holds certifications with ACE, RYT 200, TRX R4, FM