Author Archives: The FitBonVivant

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About The FitBonVivant

The Registered Dietitian and Fitness Enthusiast who makes healthy living FUN!

Crunchy Kale Salad

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More!

This is a great recipe that is loaded with CALCIUM to keep you nice and strong.  I absolutely love it!  I went to the local farmer’s market a few weeks ago and sampled some of this goodness.  I was unable to ask for the recipe so I tried to replicate it!  After two tries… This was the golden result!  I made two variations of the recipe: the first without the cheese and the second with cheese.  When the recipe was trialed withfriends the majority liked it with the cheese (so you can do either)!  The amount portioned below is to serve one person but can be doubled or tripled as needed!

Ingredients:

  • 1.5 c kale leaves, chopped
  • 1 tbsp extra virgin olive oil
  • 1/2 lemon, fresh squeezed juice
  • 2 pinches sea salt
  • 1/2 clove garlic, finely minced
  • 1 pinch crushed red pepper flakes
  • 2 pinches black pepper
  • OPTIONAL: 1.5 tbsp Pecorino Romano Cheese

Methodology

  1. Combine all ingredients in a small bowl and mix well.  Allow for the leaves to be covered with oil, juice, and spices (and cheese if used).
  2. Chill for about 1 hour prior to serving.
  3. Enjoy!

Nutrient Content per serving (analyzed with cheese): 156.5 calories; 13.0 g carbohydrate; 10 g fat; 8 mg cholesterol; 6.5 g protein; 0 g added sugars; 1.7 mg iron; 244 mg calcium; 4 g fiber; 200-400 mg sodium (varies due to the amount of sea salt added)

 

Time to make those legs shine!

Posted by The FitBonVivant in Fitness Tips and Plans

Today I did a leg focused workout before starting my day!  Spring/summer is creeping on us therefore it is time to make those legs stand out!  Check out the workout below…

  • Superset #1: Smith Machine – single wide leg lunges (3 sets, 15 repetitions with each leg) -> Wide stance body weight squats (3 sets, 15 repetitions)
  • Superset #2: Dumbbell deadlifts (3 sets, 15 repetitions) -> Lying down hamstring curl machine (3 sets, 15 repetitions)
  • Superset #3: Rear delt machine (3 sets, 15 reptitions) -> Calf raise machine (3 sets, 20 repetitions) -> Bicep hammer curls (3 sets, 12 repetitions)
  • Superset #4: Butt blaster machine/glute press (4 sets, 15 repetitions) -> Hanging leg raises (4 sets, 15 repetitions)
  • Superset #5: FitBall reverse planks with focus on the hamstrings/glutes (3 sets, 60 second count) -> Abdominal crunches (3 sets, 20 repetitions)
  • Treadmill: Running/Walking -> switching back and forth every 0.5 miles completed

You must do the things you think you cannot do.
– Eleanor Roosevelt

It’s Wednesday… What’s your excuse?!? Hit the gym or head outside!

Posted by The FitBonVivant in Fitness Tips and Plans, Food, Recipes, Nutrition Tips & More!

I love Wednesdays…  They signify the mid-week which means it’s almost Friday!  Then again, I never truly rest or have time off…  Working out or being active is my “me” time and allows me to collect my thoughts.  This was a great workout which focused primarily on shoulders:

  • Superset #1:  Decline abdominal bench with 10# -> 20 reps & 45# overhead barbell narrow stance squat shoulder presses -> 12/15/12 reps
  • Superset #2:  Dumbbell side lateral raises (12.5#) -> 12 reps & Dumbbell front raises with a twist at the top to engage forearms (12.5#) -> 12 reps
  • Superset #3:  Shoulder shrugs with dumbbells (25/30/25#) -> 20 reps & Hanging leg raises -> 12 reps
  • Superset #4:  Wide stance body weight squats -> 15 reps & Lying down straight leg lifts -> 20 reps & 10 burpees
  • Right side plank / Front plank / Left side plank -> hold all 3 planks for 60 seconds
  • 20 minutes on the stairmaster with the level increasing every 5 minutes
  • 10 minutes on the ARC elliptical trainer

All supersets and exercises were repeated 3 times.  The weights I used are an example of what can utilized but as always the exercises can be scaled based upon ability without loss of proper form. 

*Remember :: The window for optimal post-workout recovery is 6 hours upon completion.  Within the first 30 minutes post-workout the most rapid glycogen re-synthesis occurs.  By consuming protein and carbohydrate together (not just PROTEIN) you are enhancing muscle repair and growth along with increasing glycogen storage and decreasing recovery time.  The benefits are endless!

*Example:  Consume 1/2 cup raspberries with a 1-scoop protein shake that is no more than 20 grams of protein.

 

xxx – Sarah

Garlic Spinach Dip – Serves 10

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More!

I love potluck dinners with friends because they allow me to experiment with different ingredients.  I consider myself to be a healthy cook and since it was a fairly large dinner with friends having different taste buds I decided to experiment with a neutral and all-time favorite dish…  A spinach dip but of course I had to add in some personal twists…

This dish combines my some of my favorite ingredients: spinach, tomatoes, and garlic!  I made the dish two ways; the first was with low-fat parmesan cheese and the second was sans the cheese.  I have recently begun to shy away from cheese/dairy products but that does not mean those I cook for shall suffer!  This recipe was a hit and was served as an appetizer as well as a side dish option with the main entree items.

Ingredients

  • Two 10-ounce boxes of frozen, chopped spinach
  • 3 large vine tomatoes, diced
  • 3/4 to 1 cup virgin olive oil
  • 10 garlic cloves, minced
  • 1 cup low-fat grated parmesan cheese
  • SERVED WITH: Vegetable chips and/or raw vegetables

Methodology

  1. Defrost both boxes of frozen spinach then set aside.
  2. Prepare necessary ingredients (ie. chop the garlic cloves).
  3. Combine the olive oil and minced garlic in a large saucepan over medium-high heat – stir as necessary to prevent the garlic from burning.
  4. Add the chopped spinach to the garlic/olive oil and mix well so that all the leaves are covered.
  5. Toss the tomatoes into the saucepan and stir well.
  6. Lower the heat, and if desired, then stir in the parmesan cheese.
  7. When the mixture is heated to a desired temperature remove from heat.
  8. Serve with vegetable chips and/or raw vegetables.
  9. TIME TO RUB THY BELLY!

***

Nutrient Content per serving (about 1/2 cup): 215.3 calories; 11.4 grams carbohydrate; 6.9 grams protein; 15 grams fat; 6.5 milligrams vitamin-C; 1,120.4 milligrams vitamin-A; 1.6 milligrams cholesterol; 172.8 milligams calcium; & 3.1 grams fiber

Happy National Nutrition Month!

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More!

It’s that time of year again…  National Nutrition Month (NNM) 2012!  Starting today March 1st take control of your plate!  Forget about the past – focus on the now and make proper choices.  By paying attention to what is on your plate at mealtimes you can eliminate or minimize the bothersome reality of an expanding waistline!

It is currently a busy time for me but new postings are on the horizon!  Stay tuned.

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Don’t forget that Registered Dietitian Day is March 14th…

Wish your local Registered Dietitian all the best on this special day 😉

Cashew Chicken Stir Fry

Posted by The FitBonVivant in Fitness Tips and Plans, Food, Recipes, Nutrition Tips & More!

Instead of ordering Chinese food takeout to satisfy your cravings…

Try this sweet & salty stir-fry dish!  In the past I have made this delicious variation which has been derived from various stir-fry recipes I have tried over the years.

Ingredients

  • 2 c brown rice, cooked
  • 1 red bell pepper, thin/medium strips
  • 1/2 c yellow onions, thin strips
  • 1/4 c green onions (scallions), minced
  • 1/2 c raw cashews, chopped
  • 2 celery stalks, minced
  • 1 pound chicken breast, chopped
  • OPTIONAL: 1/4 c pineapple, diced (I did not use it)
  • 1 tsp black pepper, ground
  • 1 tbsp olive oil
  • Olive oil spray (enough to coat skillet)
  • 1 tsp sesame oil, dark
  • OPTIONAL: Sea salt and/or extra minced green onions for a garnish

 Methodology

  1. Prepare and portion out ingredients (cook rice in usual fashion).
  2. Heat a large skillet over medium-high heat.  When the skillet is heated, coat with olive oil spray then add the chopped chicken breast.  Sear each side of the breast for about 1-2 minutes, then allow chicken to sit and cook on each side for about 3-5 minutes.  Remove the chicken from the pan and set aside.
  3. Using the same skillet, toss in all the vegetables, pineapple, and cashews, stir-fry the mixture over medium-high heat for about 3-5 minutes until crisp.
  4. Add the olive oil and sesame oil to the ingredients in the skillet.  Toss in the chicken and allow the flavors to mix (make sure the chicken is fully cooked – use a meat thermometer to check the internal temperature to obtain 165 degrees Fahrenheit or above).
  5. Using 4 plates, distribute the cooked brown rice evenly, then pour the cashew chicken mixture on top.
  6. If a garnish is desired, sprinkle some minced green onions on top of the stir-fry mixture.
  7. Now you’ve saved yourself from greasy Chinese food takeout!

Nutrient Content per Serving: 614 calories; 56 g carbohydrate; 45 g protein; 23 g fat; 77 mg vitamin-C; 408 mg vitamin-A; 122 mg sodium; 96 mg cholesterol; 57 mg calcium; & 4 g fiber

Just Keep on Running

Posted by The FitBonVivant in Fitness Tips and Plans, Food, Recipes, Nutrition Tips & More!

So… I am back to my training regimen to get ready for my St. Patty’s Day 5K and Tough Mudder.  Therefore I am running and running!

Today I did the following:

  • 5 miles on the treadmill: 0.5 miles walking at medium speed (3.5-3.7 mph) then .05 miles running FAST and repeat (with a 3.0 incline)…
  • Stairmaster: 30 minutes – steadily increasing the level throughout
  • 1 mile run on the treadmill (kept increasing the speed until finished)

And that’s it for now! Bon voyage.

Mandarin Orange Shrimp & Scallop Salad

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More!

Happy Valentine’s Day!  Feed your heart with the right stuff!  Start today with this salad recipe.

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I adore salads.  Creating new mixes with bold flavors is fun but can go wrong sometimes.  Just made this salad the other day and it was fantastic.  I was craving mandarin oranges so I made that craving a reality…   It was a perfect boost of vitamin-C to my day (I prefer to get my vitamins and minerals from tasty food sources rather than taking supplements)!  However some supplements are necessary if you cannot consume a wholesome diet or are hoping to achieve certain health goals! 

Please note that in the recipe below the ingredients are portioned for two individuals.

Ingredients

  • 2 1/2 c spring mix
  • 1 c mandarin oranges, pieces
  • 1/2 c strawberries, thinly sliced
  • 1/4 c walnuts, finely chopped
  • Olive oil spray (to coat the frying pan)
  • 1/2 tbsp olive oil
  • 1/2 red onion, finely minced
  • 1 whole vine tomato, diced
  • 10 scallops (raw; cooks very quickly)
  • 10 shrimp (pre-cooked)
  • Spices: garlic powder, cajun, black pepper
  • 2 tbsp virgin balsamic vinegar

Supplies

  • Cutting board
  • French knife
  • 2 salad bowls for serving
  • Frying pan
  • Spatula

Methodology

  1. Portion out the ingredients for the salad.
  2. Divide the greens amongst the two salad bowls.
  3. Evenly distribute the fixings (oranges, strawberries, walnuts, red onion, and tomato) amongst the two bowls.
  4. Drizzle balsamic vinegar atop both the salad and its respective fixings.
  5. Heat the frying pan over medium heat – coat with olive oil spray then toss in the scallops.
  6. Brown the scallops on both sides for about two minutes then add in the shrimp.
  7. Sprinkle the spices over the shrimp and scallops then allow for browning before flipping over the items.  Brown both sides for about 2-3 minutes.
  8. Place the finished scallops and shrimp on top of the salad.
  9. Pour the portioned olive oil over the finished salad.
  10. TIME TO EAT! YUM.

 

Leg Drama

Posted by The FitBonVivant in Fitness Tips and Plans

Today I had a private client early in the morning and had a huge gap in time before I started my typical work day…  Rather than to be idle I decided to get moving!  I started with weighted exercises followed by bodyweight and cardiovascular exercises.

  • Wide leg squats with dumbells -> 3 sets, 12 reps (increasing the weight each time)
  • In-place lunges with dumbells (switching legs each time) -> 3 sets, 12 reps (stable weight)
  • Hanging abdominal leg raises -> 3 sets, 15 reps
  • Standing single-leg curl machine; increasing weight  consecutively -> 3 sets, 15 reps each leg
  • Glute Press; increasing weight consecutively -> 3 sets, 12 reps each leg
  • Kettlebell overhead swings with stable weight -> 3 sets, 15 reps SUPERSETTED with lying down windshield wipers -> 3 sets, 20 repetitions
  • Narrow body weight squats -> 3 sets, 15 reps
  • Wide leg walking lunges -> 3 sets, 16 lunges (8 lunges with each leg)
  • Treadmill -> RUNNING & WALKING with an end goal of 5 miles (started with walking at an incline then ran at an incline; changing every 0.5 miles)

Work it!

Functional Foods: Are you consuming enough?

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More!

Functional foods are items that are loaded with antioxidants in the form of vitamins, minerals, fatty acids, probiotics and prebiotics, fiber, soy protein, and phytosterols.  These additional bioactive components enhance our health by assisting us in the fight against disease.  Functional foods are best consumed on a daily basis as part of a varied eating plan.  Start small by loading up on cruciferous vegetables such as broccoli, cabbage, collards, kale, kohrabi and cauliflower!  These cruciferous vegetables are high in soluble fiber and vitamin-C! 

Fight the winter chill with functional foods!