Dice the sweet potatoes and bell peppers, place on a pan and drizzle lightly with olive oil. Then place in over for about 25 mins or until lightly charred. then set aside to cool.
In a sauce pan, combine lime zest, shrimp, chilli flakes and sweet chilli sauce.on high heat stir until ship are evenly coated. then set aside to cool.
In a bowl combine salad mix, brown rice, sweet potatoes, bell peppers, and shrimp, mix and add any extra sauce from pan.
portion our onto plates, then top with sunflower or pumpkin seeds, edamame beans,avocado and add lime juice.
Vietnamese chilli sauce to taste.soy sauce, sesame oil, Sriracha sauce
Instructions
Measure ½ cup (or more) of quinoa. Add 1 cup water and simmer for 15 min. Take lid off and fluff with fork. If you use more quinoa the ratio of quinoa to water is 1:2.
Frying pan: add ½ cup of water and spinach. Cover with a lid to lightly steam spinach. If you have a steamer you can also use that as well. Even quicker toss spinach it in the microwave with a little bit of water, covered with lid slightly open (~ 1 – 2 min.)
Small flying pan: Spray cooking oil. Break egg(s) onto hot pan and lightly fry, flipping once.
Layer quinoa and egg on top of spinach and flavor with soy, sesame oil and Sriracha’s to taste.
Notes
NUTRITION FACTS
Servings: 1
Serving Size: 1 recipe
Total Calories 415
Carbohydrate 51 g
Total Fat 16 g
Protein 19 g
Fiber 5 g
Prep Time: 5
Cook Time: 20
Tips and Hints:
You can any vegetable to this quick meal. Red peppers, tomatoes,
zucchini or broccoli steam quickly and taste great.
For high energy needs use butter for the eggs and increase
portions.
To boost up protein add 1-2 egg white in addition to the egg(s).
Use in recovery for a shot of antioxidant nutrients especially when volume/load is high.Tips:Try adding other green herbs such as parsley or a healthy fat such as avocado. Increase the ginger if you love a spicy hit or if you are trying to avoid a cold. Add fresh turmeric root (available at the Root Cellar) or turmeric spice for additional anti-inflammatory benefits.
212 oz. Halibut Steaks (if frozen, thawed and patted dry)
½cupfeta cheesecrumbled
1clovegarlicminced
¼cupkalamata oliveschopped
1lemon slicehalved.
Italian seasoning to taste
Instructions
Preheat oven to 400o
Place 2 pieces of parchment paper on counter.
Sprinkle Italian seasoning on both sides of halibut. Place lettuce leaves on parchment and halibut on top.
Mix garlic, feta, a dash of Italian seasoning and olives together and layer on top of and around fish.
Fold in parchment sides to enclose fish. Place on baking sheet and cook ~ 10 min (until thoroughly cooked).
Notes
NUTRITION FACTS
Servings: 1
Serving Size: 1 fillet with
toppings
Total Calories 330
Carbohydrate 5 g
Total Fat 17 g
Protein 51 g
Fiber 0 g
Prep Time: 12
Cook Time: 10
Tips and Hints:
Although perhaps not quite as tasty you can use any white fish for
this recipe. Adjust cooking time for size of fillet.
Serve with rice, quinoa or yams and some fresh veggies.
For a dairy free option try a tofu feta recipe.
These crapes a a flavourful way to start your day. And with so many variations as listed below, you’re sure to please a wide array of tastes.
Flavour boosters to add into batter:
Zesty peel: Grated lemon, orange or grapefruit peel
Sweetener: agave, sugar, honey or similar
Spices & flavors: cinnamon, ginger or vanilla extract
Fillings:
Cottage cheese and apple butter or sauce
Plain yogurt and berries
Maple syrup
Nut butter and banana
Nut butter and honey
Yogurt and sliced banana
Chopped apple, ricotta cheese, cinnamon and honey
Pumpkin puree, honey, cinnamon, vanilla yogurt
1cupwhole wheat flourcan also use buckwheat or spelt flour but may need to adjust liquid a little
2eggs
1cupnonfat milk
½tspsalt
2tbspbuttermelted
Nonstick cooking spray
Instructions
Place flour in a large mixing bowl.
Add your milk and egg whites. Add the vanilla. Mix well.
Pour the batter onto a hot non-stick pan over medium heat. Gently turn pan in a circular motion to spread out batter into crepe form.
When cooked, put crepe on a plate. Add any of the following Roll so sides overlap holding the crepe together and enjoy.
Notes
Servings: 4
Serving Size: 4 5” crepes
Total Calories 218
Carbohydrate 26 g
Total Fat 9 g
Protein 10 g
Fiber 4 g
Prep Time: 10
Cook Time: 10
Tips and Hints:
• A really fast way to make these is toss all ingredients in a blender
Pour batter directly from blender onto pan.
• More filling ideas:
o Tex Mex breakfast crepe: scrambled egg whites and/or
eggs, avocado, diced tomato, onion , salsa
o Sweet breakfast or dessert crepe: Peanut butter, 1 banana
thinly sliced, honey
o Dinner crepe: 3 oz. ground lean meat, cheese, marinara
sauce
• These also freeze very well if you layer with wax paper between
and wrap in plastic wrap or place in zip-lock.
• Note: nutrition information does not include toppings or filling.
1/2tspfinely chopped fresh or 1/8 teaspoon dried rosemary
1/8ground black pepper
1clovegarliccrushed
45-inch portobello mushroom caps
2tbspfresh lemon juice
2tspsoy sauce
2tspminced fresh parsley
Cooking spray
Instructions
Prepare grill and make sure it is clean. Spray grill with cooking spray before turning on.
Bowl: Combine the tomato, cheese, 1/2 tsp oil, rosemary, pepper, and garlic.
Prepping the mushrooms: Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems and discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps.
Grilling the mushrooms:
Step #1 – Place the mushroom caps, stem sides down, on grill rack coated with cooking spray,and grill for 5 minutes on each side or until soft.
Step #2 – Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes oruntil cheese is melted. Sprinkle with parsley.
Notes
NUTRITION FACTS
Servings: 4
Serving Size: 1 mushroom
Total Calories 83
Carbohydrate 10 g
Total Fat 3.5 g
Protein 5.4 g
Fiber 2.5 g
Prep Time: 15
Cook Time: 25
Tips and Hints:
• Serve with lean protein such as chicken, lean cut of steak or
vegetarian alternative. Also, don’t forget high carb to you’re your
training. Quinoa or barley goes great this the mushrooms.
• Leftovers go great in a grilled veggies pita sandwich.
• Notes: Since the garlic isn’t really cooked, the mushrooms have a
strong garlic flavor. Grill the mushrooms stem sides down first, so
that when they’re turned they’ll be in the right position to be filled. If
you want to plan ahead, remove the gills and stems from the
mushrooms and combine the filling, then cover and chill until ready
to grill.
Spice up your lunch as much or as little as you like with this thai curry.
Refreshing pineapple and full flavours are sure to excite your palate on these boring days.
2+ skinlessboneless chicken breast halves, cut into thin strips
3tbspfish sauceoptional
1/4cupwhite sugar
1/2cupsliced bamboo shootsdrained
1red bell pepperchopped finely
1green bell pepperchopped finely
1medium onionchopped
1cuppineapple chunksdrained
Instructions
Pot #1: Bring rice and water to a boil in a pot. Reduce heat to low, cover, simmer 25 min.
Pan: Heat oil, add chicken and sauté lightly until cooked through.
Pot #2: Whisk together curry paste and 1 can coconut milk. Mix in remaining coconut milk, chicken,fish sauce, sugar, and bamboo shoots. Bring to a boil. Simmer 15 min.
Mix the red bell pepper, green bell pepper, and onion. Cook 10 more min.
Remove from heat. Stir in pineapple. Serve over the cooked rice.
Notes
NUTRITION FACTS
Servings: 6
Serving Size: 1 cup curry
sauce on 1 cup rice
Total Calories 530
Carbohydrate 78 g
Total Fat 16 g
Protein 22 g
Fiber 5 g
Prep Time: 20
Cook Time: 35
Servings: 6
Tips and Hints:
• To boost fiber, antioxidants, and perhaps use up some
vegetables in the fridge you can add extra vegetables.
• To decrease fat and calorie density, try using 1 can of
coconut milk and substitute the other with skim milk. Be sure not to
burn the milk by simmering on low heat.
• Easy to portion curry into Tupperware and freeze for a meal later.
• Add curry paste slowly and taste as you cook. For more mild
palates add less.
Who doesn’t love a good omelette!
Although this recipe is delightful on it’s own, you can always make it suit your taste by adding any veggies you like, switch out the cheese or even add a little shredded chicken.
1small yam~1/2 cup sliced into thin wedges, then coarsely chopped
1/4cupsliced creminior any type mushrooms
4large eggs2 yolk and 4 whites, separate 2 of the 4 yolks and discard (or feed to the dog)
2cupsbaby spinach leavesfinely chopped
2tbspcrumbled goat cheesefeta or cheddar work great too
Salt and pepper to taste
Instructions
Pan: Heat pan or skillet over medium-high heat. Add oil, heat then add yams Sauté 10 min. Stirring occasionally.
Stir in mushrooms and sauté 8 min. or until yams are tender, stirring occasionally. Remove from pan and set aside.
Pan: Wipe pan clean with paper towels. Spray with cooking oil if needed and heat to medium high heat.
Bowl: Combine eggs, a couple of shakes of salt and pepper in a bowl and whisk until eggs are frothy.
Pour mixture into pan, and stir briskly with a heatproof spatula or wooden spoon until egg starts to thicken (~ 20 sec.).
Arrange half of yam mixture, 1 cup spinach, and 2 tbsp cheese over omelet.
Run spatula around edges and under omelet to loosen it from pan. Fold omelet in half and continue heating until all egg is cooked. Slide omelet onto a plate. Cut in half crosswise and enjoy.
Notes
NUTRITION FACTS
Servings: 1
Serving Size: 1 omelet
Total Calories 344
Carbohydrate 31 g
Total Fat 14 g
Protein 29 g
Fiber 4 g
Prep Time: 20
Cook Time: 20
Tips and Hints:
• While cooking omelet carefully loosen set edges of omelet with
spatula, tipping the pan to pour uncooked egg to the sides.
Continue this procedure for about 10 to 15 seconds or until almost
no runny egg remains.
• To boost up an already very high protein breakfast you can add
more egg whites.
• To increase carbohydrate you can add any or the following; whole
wheat or spelt bread or bagel, fruit such as banana orange, 100%
fruit juice.
• Has 27 mg of iron.
Athletic
conditioning for sport is one of the most misunderstood areas of strength and
conditioning by athletes, parents, and sport coaches. A large amount in this
population still believe team sport athletes need to do long duration
steady-state cardiovascular exercise to be ready to compete at the highest
level. In this blog my hope is to help you understand and explain the needs and
demands for team sport athletes and convince you that most of this thinking on
conditioning for athletes is sub-optimal for performance.
The
reason why this thinking is wrong is that it goes against one of the oldest
principles in strength and conditioning training which is the SAID principle or
Specific Adaptations to Imposed Demands. Which really means the body adapts to
the demands we inherently place on it, so to improve for our sport we need to
mimic the demands that our imposed by our sporting environment. So, when we
start to think about our team sport athletes, and the demands of their sport,
do they ever sub maximally jog for long periods at a steady state? Is there
ever period where they are not actively assessing their environment to make
decisions? The answer to these questions should be a resounding NO! Team sport
athletes are constantly changing direction, sprinting, accelerating,
decelerating at ever changing velocities, angles and speeds. Whether it be
soccer, football, lacrosse, ice-hockey, field hockey, and the list goes on,
these athletes rarely even sub-maximally jog and if they do it is in a recovery
period to get back to position, off the sidelines etc. So, you should
understand now that steady-state cardiovascular exercise isn’t specific to any
of our team sport athletes, or any of our speed or power athletes in general
(besides our cross-country, triathletes and other endurance sport athletes).
When
thinking about conditioning for our athletes we need to think about the demands
of their sport. The best way for athletes to condition and get ready for the
demands of their season is through playing their sport. This should be
something their sport coaches incorporate in their practices to help get them
ready for the demands of the season. When working with our athletes we like to
look at the work to rest ratios that are commonly used in their sports and use these
to program their conditioning and workouts. Some sports may use a variety of
work to rest ratios (soccer is a good example here) so making sure throughout
their program they are targeting these different energy systems to maximize
sport performance is important to us. This is where for most team sport
athletes interval training can be a great tool to help target these energy
systems (by manipulating work to rest ratios), as we can help to target the
demands needed for their sport based on their position as well.
New Rules for Sport Conditioning
Practice you sport at game
intensity and speed
Use interval training and
work:rest ratios that best represent the demands
Target different energy systems
at different points to maximize development
Email Bskinner@sstcanada.com for a complimentary demo session to learn more about the demands for your sport and for us to help you get in the best shape possible to perform at your best!
