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Vision Recipe of the Week

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Chipotle Turkey Butternut Chili

Ingredients:
2 cup Low Sodium Chicken Broth
3/4 tsp Chili Powder
1 tsp Cumin
1/2 tsp Onion Powder
1 tsp, ground Oregano
1/4 tsp Black Pepper
3 clove Garlic
1.25 cup, chopped Onions
3 large Scallions
1 lb Butternut Winter Squash
1/2 cup Trader Joe’s Fire Roasted Diced Tomatoes
99% Fat Free Extra Lean Ground Turkey Breast ( I use Empire Kosher Organic)
3/4 cup Trader Joe’s 17 Dried Bean Medley (other grocery stores also sell this medley)
1 Red Bell Pepper, chopped
3/4 cup Trader Joe’s Organic Tomato Sauce

Directions:
In a skillet, cook the turkey meat until it is no longer pink. While it is cooking, place everything except the garlic, onions, scallions and red pepper into the crock pot. Once the turkey is cooked, place that into the crock pot. Sauté the garlic, onions, scallions and red pepper until the onions are soft and add that to the crock pot. Cook on HIGH for 4 hours. Feel free to sprinkle with parmesan cheese or as I did, avocado slices!!

ENJOY!!

Carrie Gabriel MS, RD – Vision Nutritionist

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Vision Recipe of the Week

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pumpkin_brownies_1

 

Choc Pumpkin & Walnut Brownie

What you’ll need:
500g pumpkin
500g almond meal
1 cup dates
½ tsp. bi-carb soda
2 eggs
100g 85% dark chocolate
½ cup chopped walnuts

How To Make It:
Prepare the pumpkin puree at least an hour in advance.

Chop the pumpkin into small pieces, then steam or boil until soft.

Mash the pumpkin and then suspend it in a sieve lined with cheesecloth (or a clean, dry chux cloth) to drain out the liquid from the pumpkin.

Preheat oven to 320F. Temper the chocolate over a bay marie, ensuring the bowl containing the chocolate is not touching the water.

In a saucepan, heat the dates with a dash of hot water. After the dates melt a little, take it off heat and then add the bi-carb soda.

Combine all ingredients into a bowl. You can either spread the mix onto a lined baking tray or roll into little balls and make little individual brownies.

Cook in the 320F oven for 10-15 minutes or until the brownies are firm to touch.

Thank you Lorna Jane for this delicious fall pumpkin recipe. More nourishing recipes can be found on their website.

Enjoy!

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Vision Recipe of the Week

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Healthy Frozen Pumpkin Mousse

A fun alternative to pumpkin pie!

CRUST:
30 small gingersnap cookies, (about 7 1/2 ounces)
2 tablespoons raisins
1 tablespoon canola oil

FILLING:
1 cup canned pumpkin puree
1/3 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon freshly grated nutmeg
2 pints (4 cups) frozen low-fat vanilla ice cream, softened

Directions:
1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
3. Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.

ENJOY!!

Carrie Gabriel MS, RD – Vision Nutritionist

Vision Recipe of the Week

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balsamic-chicken-and-brussels-sproutsChicken With Brussels Sprouts and Mustard Sauce

Ingredients:
3 tablespoons olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves
3/8 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, lower-sodium chicken broth, divided
1/4 cup unfiltered apple cider vinegar
2 tablespoons whole-grain Dijon mustard
1 tablespoon chopped fresh flat-leaf parsley
12 Brussels sprouts, trimmed and halved

Directions:
1. Preheat oven to 450°F.
2. Heat a large ovenproof skillet over high heat. Add 1 tablespoon olive oil. Sprinkle chicken with 1/4-teaspoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, one more teaspoon of olive oil and parsley.
3. Heat remaining olive oil and in a large nonstick skillet over medium-high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 teaspoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.

ENJOY!!

Carrie Gabriel MS, RD – Vision Nutritionist

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Vision Recipe of the Week

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Lemon-Honey-Chicken-and-Broccoli-Stir-Fry1-680x450

CHICKEN, BROCCOLI AND LEMON STIR FRY

Easy and healthy dinner, and maybe lunch the next day, if there are leftovers!

Ingredients:
3 tbsp low sodium soy sauce or Braggs Liquid Amino Acids
2 tablespoons rice vinegar
2 tablespoons honey
2 cloves garlic, minced
1/4 to 1/2 teaspoon crushed red pepper
1 1/2 pounds boneless, skinless chicken breasts (preferably organic!) cut crosswise into 1/2-inch-thick slices
2 tablespoons grape seed oil
1 1/2 pounds broccoli, stems peeled and sliced 1/4 inch thick, florets separated (www.suncoastfarms.com)
1 small Meyer lemon, halved lengthwise and thinly sliced crosswise, seeds removed (Arnett Farms)
2 tablespoons toasted sesame seeds

Direction:
In a large, shallow bowl, whisk together soy sauce, 3 tablespoons water, vinegar, honey, garlic, and crushed red pepper. Pour half of the mixture into another bowl and save. Place chicken in remaining mixture; let marinate 15 minutes.

In a skillet, heat 1/2-tablespoon grape seed oil over high heat. Add half the chicken, cook, tossing until brown and cooked through, 2 to 3 minutes. Transfer chicken to a plate. Repeat with another 1/2 tablespoon oil and remaining chicken. Wipe skillet with a paper towel.
Heat the remaining oil in skillet over medium-high heat. Cook broccoli and lemon, tossing often, until broccoli is bright green, about 3 minutes. Add 1/2 cup water; cook until broccoli is tender and lemon is translucent, about 6 minutes.

Add reserved marinade, chicken, and any accumulated juices from plate. Bring to a boil and cook, stirring for about one more minute. Sprinkle with sesame seeds.

ENJOY!!

Carrie Gabriel MS, RD – Vision Nutritionist

Make your tailgating POP

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football-food-quarterback-sack

 

Football season is the biggest snacking time of the year, but it doesn’t have to mean mindless munching on fried potato chips, you can make or buy apple chips, sweet potato chips, taro (a root vegetable) chips, and even kale chips!
An other great option is a light, crisp texture that packs a punch of flavor, popchips are a healthier alternative to all the other greasy, fattening foods served on the biggest sports sundays of the year. They are never baked or fried. Popchips are made by applying heat and pressure to corn and potatoes, and suddenly a new kind of chip is formed. Coming in flavors like original potato, sea salt and vinegar, barbeque and sour cream and onion, these tasty chips perfectly pair with your favorite dip or can be enjoyed straight out of the bag. certified gluten-free and containing only 100 calories per single-serve bag, these chips won’t leave you feeling guilty after coming back for more. popchips come in both single-serve bags (.8 oz.) as well as share bags (3 oz). www.popchips.com

 

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RECIPE OF THE WEEK

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Steak and Sauteed Kale With Miso Dressing
(This delicious salad can also be made without the steak!!)

Ingredients:
2 boneless rib-eye steaks, about 1 and ½ to 2 inches thick, trimmed (Playa Farmers Market Vendor: http://novyranches.com/recipe_grilled_steak.htm)
1 tablespoon white miso (Whole Foods Market)
2 teaspoons balsamic vinegar
1 small bunch of kale, ribs and stems removed, torn into bite-size pieces (about 8 cups)
1 and ½ cups cherry, grape or pear tomatoes
½ cup thinly sliced red onion (Playa Farmers Market Vendor: http://www.gamafarms.com/produce.php )

Shop local! Our fantastic local market is Playa Vista Farmer Market.

Direction:
Pre-heat the oven to 325F. Season your steaks with ¼ teaspoon salt and ¼ teaspoon pepper. In a small cup or bowl on the side, combine miso and 2 teaspoons of balsamic vinegar.
Heat ½ teaspoon canola oil in a large skillet over medium-high heat. Brown steaks, about 2 minutes on each side. Transfer the steaks to a foil lined baking sheet and roast 15 minutes or until desired degree of doneness is reached. Remove steaks from the oven and smear each steak with 1 teaspoon of the miso mixture. Set aside to rest. Stir two tablespoons of cold water into the remaining miso mixture.

Add one more tablespoon of canola oil to the same skillet and over medium heat, add the kale, tomatoes, and a little salt and pepper. Saute for 30 seconds. Then, add in the remaining miso mixture and sauté for 1-2 minutes, then remove from heat. Thinly slice the cooked steak, then in a large salad bowl, toss together the steak and kale mixture, any juices that have accumulated and the onion.

Enjoy!

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Healthy Inspiration for a Healthy You

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Sport and life achievements and success concept. Rear view sporty girl raising arms towards beautiful glowing sunshine.

The Internet is an amazingly powerful tool. It can be an excellent aide in your goal to live a healthy and fit life. There are like-minded people, inspirational stories and experts – like me – who can help you along the way. I love having the opportunity to supplement my clients’ training with online support.

But lately there seems to be an influx of unhealthy images accompanied by “motivational” quotes popping up on blogs and social networks. Pinterest even took steps to ban these pictures from its site. These so-called “thinspirations” often target young girls and women with stick thin, augmented, airbrushed images as inspiration to lose often-drastic amounts of weight.

Weight loss can be a great goal and for many people is an important step toward living a healthier life. But what if the number on the scale wasn’t your only measurement of success? What if feeling great, looking good and laughing more were all things you wanted to gain? Wouldn’t you feel more inspired by images of healthy, happy women living the lives they’ve always dreamed of through sustained wellness?

Instead of lusting over the bodies of supermodels, let’s take this time to be inspired by real women who are taking steps to be active, fit and beautiful.

What are your healthy inspirations? I want to work with you and inspire you in a fun, fulfilling way. We will focus on your physical well-being with my expertise as a trainer, as well as your decision-making through coaching. Today, I want YOU to be your inspiration!

Santa Monica Personal Trainer says, “Just Do You!” Celebrate National Bikini Day on July 5th.

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It’s that time of year again!  And yes, there is a holiday dedicated to this time of year as well! Time to take that cover off and walk on the beach. Even the most bikini savvy women and the speedo stud of men, can find this annual fest an ordeal. This summer choose to have fun and enjoy yourself. Have this year be your best year yet with these tips to embrace the day and feel confident in your suit

1) Confidence Comes from Within – Articulate Who You Are!

Identify your strengths and parts of your body that you really like. Find a swimsuit that highlights these areas. Style beats shape any day!  When you appreciate you and feel comfortable it becomes easier and more comfortable for you to walk with confidence and have fun! When confidence blossoms, you feel comfortable in your own skin. The great thing about confidence is that it is not bestowed by others, but found within.

2) Be Accountable for the Results You Want–

A big part of you feeling confident is being aware and accountable for your daily activity and staying on your workout plan.  Working with your trainer to create measurable daily goals is a key part in you seeing results and staying accountable. Using a step counter which keeps track of your steps, monitors your movement and wearing a heart rate monitor during your workouts to track your calories burned are two examples of tools you can use during your workouts to ensure you are on the right track to looking good in your bathing suit. When you know you are doing the work and taking care of your body, your confidence builds because you are doing what is necessary for the vision you have.  Bond with Your Fitness Buddies – Take Group Exercise Classes! Here are some of my favorites plus we get to see you! 

A study was done at the turn of the century on what influences if any, our social networks have on our obesity epidemic (Nicholas Christakis). Out of a group of 2,200 people it was found that if you had just one friend that was obese, it increased your chances of being obese by 45%. If you have a friend of a friend who was obese it increased your chances by 25%. Similar to this is the well-known affiliation theory.  This theory draws the conclusion that our lives are dramatically shaped by the affiliations we have with people. If our relationships can cause weight gain, it must have the same effect on weight loss and confidence. Taking Group Exercise classes that are fun, engaging and filled with like minded confident participants will be one of the strongest determinants in you feeling confident and looking good in your bikini.   Have your social networks assist you with behaviors that serve you. Look for Group Summer Slim Down programs and  classes in your club similar to the ones offered by Vision Fitness. What class will you take this week?

4) Stretches to Make You Look Leaner

The key to long lean posture is in the strength of your core and proper length of your muscles. If your core is strong the body will get used to the proper posture and make you look taller. Here are some stretches you can do during your week to strengthen and lengthen –

lengthen and strengthen
 The Downward Dog – Straighten your legs, lift the tailbone higher, and lower your upper body with both arms in line with the shoulders. Your position will look like an upside down V. Set your breath as usual and count to eight, then rest. Repeat this position twice.

Walkouts – Start by reaching your fingers to your toes, keeping your knees straight. When you touch the ground with your fingers, begin to walk your hands forward on the ground until you are in a plank position with your body parallel to the ground. Keeping your hands still, walk your feet towards your hands bending from the hip. Repeat 5-6 times as you continue to move forward across the ground.

Supine Leg Plow– Lie on your back with your arms out to your side palms flat on ground. Lift your left leg up and over reaching towards your right hand. Allow your hamstring to lengthen as you lift your leg, your lower back will also lengthen as you rotate your leg towards your right hand. Repeat it on left leg. 5-10 times each leg.

5) Foods that Have You Looking Good in your Suit

Up your fruit and Veggie intake   – High water content fruits and veggies such as fresh watermelon, onion, celery, tomatoes, lemons and cucumbers, generally prove most helpful in reducing water retention. A diet rich in fruits and vegetables is helpful tool toward reducing water retention, because they can provide a natural diuretic effect.

Omega-6 Fatty Acids.  According to the University of Maryland Medical Center, omgea-6 fats might also help reduce bodily swelling and bloating associated with PMS. Valuable sources of omega-6 fats include safflower oil, soybean oil, turkey and peanut oil. As with any food, be sure to measure your servings and see your registered dietician to fit in your nutrition plan.

Potassium-Rich Foods -Potassium is an important mineral and electrolyte, or salt that produces an electrical charge. According to the Linus Pauling Institute at Oregon State University, potassium deficiency can cause bloating. To promote potassium levels and prevent resultant bloating, foods rich in potassium are recommended. These include baked potatoes, prune juice, lima beans plums, bananas, raisins, acorn squash, tomato juice, raisin bran and almonds. You can also buy sport water packs to bring with you and pop in your water throughout the day while you are out on the beach (try Electro Mix by the makers of Emergen-C). As always refer to your physician prior to taking any supplements or changing your diet.

6) “JUST DO YOU”

At the end of the day, you can do things to change your body in a healthy way, but nothing changes the foundation of who you are. The hottest girls and guys are the ones smiling and having fun! The secret to feeling confident is enjoying yourself and being comfortable just being you! We love this ad by Dove because it screams, Confidence and enjoying you!

womennormal2

This summer on the beach decide to “Just Do You, No One Can Do it Better!”

-Coach Khadevis Robinson-

Reference, Robert Cappuccio http://www.youtube.com/watch?v=-10jMpJYgfc&feature=youtu.be