Category: Nutrition

This is another delicious take on a quinoa salad. This time I used red onions, red pepper, yellow pepper, green onion, cucumbers, feta cheese, chopped spinach (lots) and of course quinoa. I seasoned it with lemon juice, oregano, olive oil, dill and sea salt. Turned out quite yummy, and what a health punch! Hai ya!!!
Stay strong YYC!!

A yummy, warm treat for those yyc’ers that are stuck in this deep freeze. 30 min all in from prep to table.

3 boxes low sodium chicken stock,
Boil
Prepare meatballs
8 oz ground beef
8 oz ground chicken
1 onion finely chopped
1 tsp chopped garlic
1 cup Italian parsley, finely chopped
1 egg
1 slice bread, chopped fine, no crust
Mix, roll.
Add meatballs to boiling stock
Add 3 large packs spinach to boiling stock
Cook 8-13 minutes depending on size of meatballs.

Serve and enjoy!!
Stay strong YYC!!

Here is a quick and easy meal. Chicken cooked in water with some Montreal steak spice, quinoa cooked using low sodium chicken stock and steamed string beans. A little Sriracha sauce to compliment the chicken. Delicious, high in protein, ample carbs and great amount of fiber!!

Made some old school Italian pasta Fazool (pasta and beans) soup. Delicious and easy.
Boil pasta, leave it covered with water, scoop in about 1-2 cups of tomato sauce. Preferably homemade. Add in 3-5 cups of beans (your choice). That’s it, the flavor will depend on how good your sauce is so don’t be lazy!!

The two pics are immediately after cooking and a little later with some Parmesan.

Here is some great Sockeye Salmon from a client of mine, straight from the Pacific Ocean. Simmered in lemon juice and dill, served with some brown and wild rice. The other side was a delicious cucumber/tomato salad with some feta cheese, oregano, basil and green and black olives.
Note that the photo is two meals!
Keep the diet clean, but enough fuel to make it through your workouts. Talk to an exercise physiologist or dietician for an accurate calculation of calories you should be intaking.
Stay strong YYC!!

Here is the recipe for some really great tasting quinoa patties. I think I have it down. Of course you can add/subtract whatever you like.
Ingredients:
3-4 cloves garlic
1 cup onions
3 cups fresh spinach
2/3 cup sundries tomatoes
2/3 cup feta cheese
1 cup quinoa
2 cups chicken stock
1 egg
1 cup breadcrumbs or substitute
Salt and pepper to taste

1. Cook quinoa as per directions, using chicken stock instead of water- cool.

2. Sauté onions garlic and spinach together until translucent/soft-cool.

3. Chop sundries tomatoes and feta finely.

4. Mix everything together, add bread crumbs, egg and salt and pepper.

5. Shape patties and place on cookie sheet.

6. Bake at 350 for approx 20-30 min.

I hope you enjoy!!
Stay strong YYC!!

Here are a few tips from my colleague and friend Carmen Prion-Frank, RD (Registered Dietician), on how to manage thanksgiving dinner.

1. Eat a healthy snack before heading to dinner. Going hungry will lead to overeating, eating to fast and bad food choices.

2. Eat slow and enjoy time with family and friends. Chew your food thoroughly and take your time. It takes 20 minutes for your brain to receive the signal that you are full. By that time you could have had seconds or even thirds which is a large surplus of calories.

3. If you know there is dessert, save some room.

Now this next one applies to me personally. Growing up Italian and marrying a Greek woman have certainly made for a lifetime of people telling me to eat more!! This is great advice.

Do you feel guilty not going for seconds or are you guilted into eating more??
Here is how to avoid the guilt trap.

1. Compliment the food and cook through the whole meal process. During preparation and meal time.

2. Eat slow so you do not have an empty plate sitting in front of you.

3. When pressured to go for seconds let the cook know that you are looking forward to their delicious dessert(s) and want to save room.

I hope that everyone has a fantastic Thanksgiving weekend and you all get to spend some quality time with the ones you love.
Stay strong Calgary!!