As a vegan, it's not always easy to eat enough protein to support your nutrient needs for building lean muscle and burning fat. This incredible recipe uses lentils, spelt berries and tahini to pack a mean punch of protein with a variety of other whole foods for a healthy and nutrient-rich meal.
Our client, Colleen, shared this great recipe with us. She made it for dinner and found it to be so delicious that she wanted me to share it with you. It's originally from The Coup Cookbook, but Angela Liddon made a lighter version by eliminating 6 tablespoons of oil without losing any of the taste on her website ohsheglows.com, which has a lot of vegan and raw recipes.
Lightened-Up Protein Power Goddess Bowl
Serves: 6 cups
Prep 30 min, Cook 40-45 min
INGREDIENTS
Salad
- 1 cup uncooked green lentils
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1 cup uncooked spelt berries OR grain of choice, like brown rice
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1/2 tbsp olive oil, for sautéing
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1/2 red onion, chopped
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3-4 garlic cloves, minced
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1 red bell pepper, chopped
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1 large tomato, chopped
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3 cups spinach or kale, roughly chopped
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1/2 cup fresh parsley, minced
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1 batch of Lightened Up Tahini-Lemon Dressing (see below)
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Kosher salt & black pepper, to taste
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Lemon Wedges & lemon zest, to garnish
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Congratulations Melissa!
Melissa and her wonderful husband Chris, are blessed with two cats that are adored like children, Sammy and Tabou. Plus, they have a long standing habit of feeding six cats that are just "free loaders" outside. She and her husband love to ride Harley's, though she parted with her own Sporty last year. No worries, she will be getting a Low Rider "Night Train" within the next couple of years. They also love to travel and scuba dive. The next dive trip will be this November to St. Lucia. At home, she loves going for runs (especially in new shoes)! Away from home, she is a Federal Court Reporter.
She grew up in the Midwest; Sterling, Illinois; about 2 hours outside of Chicago as a hard working country girl with a big extended family, mostly farmers. Her father was a State Trooper and her mother was the assistant to the Dean of Students - which means there was no messing around in her house.
She has always been very active and athletic. In fact, 12 years ago, when she broke my neck in a car accident during the time she was training for the Chicago Marathon, doctors said if it wasn't for her being so fit, she wouldn't be walking today.
She learned a lot from that experience. She appreciates every day that she can get up out of bed, walk, run, lift weights, surf, ride, laugh, etc... God is a big influence in her life, "He is the reason I am here to hopefully help others find their place on this path we call life. Life is precious, make the most of each day." she says
Melissa's Experience with Bootique Fitness
Melissa talks about how she came to workout with us and what her experience has been like in boot camp.
How long have you trained with Bootique Fitness?
I have been with Bootique Fitness since October 2010.
What results have you seen since coming to Bootique Fitness?
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Zumba dancing in the streets of San Diego
On Saturday, Cinco de Mayo, Bootique Fitness will be dancing in the street at Road Runner in Clairemont.
We invite you to come play and dance with us! You can stop by for a couple of songs or a couple of hours - whatever you want - and we'll dance with you.
In other words, this is a free Zumba party event.
The expo is open from 9 am - 3 pm, you can come by anytime. Just look for the Bootique Fitness booth - or follow the sound of the great music!!
CLASS CANCELLED AT THE DANCE STUDIO ON MAY 5th
How to find the Zumba Party on Saturday, May 5th
San Diego Safari Half Marathon expo at Road Runner in Clairemont
5553 Copley Drive San Diego, CA 92111
- Take I-5 to CA-52 East (go 4.9 miles)
- Take the Convoy Street Exit (go 0.3 miles)
- Turn right on Convoy Street (go 0.1 miles)
- Turn right on Copley Park Place (go 0.4 miles)
- Turn right on Copley Drive (go 0.2 miles)
- Arrive at 5553 Copley Drive on the right, just across the street from REI.
May 5th, join us for Zumba demos and Dancing in the Street
For free Zumba lessons all day from 9 am - 3 pm!
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Many clients that start with Bootique Fitness are familiar with one or two types of cardio fat loss training techniques:
Long, slower, steady-state endurance cardio - where the heart rate stays in a small range 'fat burning zone' for an extended period of time.
Interval training cardio - a technique that alternates periods of intense bursts of intensity with more moderate recovery periods to challenge the body and burn more fat.
Both of these methods of cardio have numerous benefits that we've talked about before. Today, I want to explain how you can add other types of cardio training into your fat loss program.
Substituting different cardio workouts can be beneficial to your regular exercise routine to increase your metabolic ability to burn fat at an increased rate. I'd like to let you in on some of the "cardio secrets" I give my clients to maximize their overall cardio effectiveness.
My 5 favorite cardio secrets for increased fat burning
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You don't have to have boring eggs for breakfast just to eat a high protein meal in the morning. Dress up your eggs with this french toast flavor. This a gluten-free, high protein, low-carb, filling breakfast.
French toast eggs
Serves: 1
INGREDIENTS
- 4 egg whites
- 1 whole egg
- 1 tsp cinnamon
- 1 tsp vanilla extract
- Cooking spray, butter flavor
- Stevia sweetener
DIRECTIONS
- Mix all ingredients together, then pour into a pan.
- You can either scramble or make it into a "pancake" (cook one side in full then flip it over and cook other side) until fully cooked.
- Top with sweetener and/or zero calorie maple syrup, and serve.
NUTRITION
Per serving: 153 calories, 5 g fat calories, 2 g carbs, 21 g protein
Recipes by: IFBB Bikini Pro Tabitha Klausen
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Slash 1000 calories a day
In strictly numerical terms, 1 pound is equal to 3500 calorie. So, reducing your calories by 500 a day would equal 1 pound of weight loss each week. That means that reducing your caloric intake by 1000 would equal 2 pounds of weight loss each week. I'm going to show you how to do that without eating less!
Extreme caloric deprivation is not the answer
Most fad diets will generally start women on a very low-calorie diet like 1200 calories per day. This is the absolute lowest you want to go but you probably don't need to go that low anyway. Staying on extremely reduced calorie diets will not only slow down your metabolism but it can affect your mood, energy and all around sunny disposition. All that and you still won't keep losing weight... no thank you.
I have a better alternative for you!
4 steps to slashing 1,000 calories a day
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Zumba, zumba, zumba. Sure, it's the latest fitness craze. As the craze keeps growing, some doctors fear the injuries as a result of Zumba will grow as well. While all those twists and turns in Zumba can be a fun way to slim down, those moves can also lead to injury. How can you enjoy Zumba while remaining injury free?
Choose a qualified Zumba Instructor
First, realize that while a great benefit of Zumba is the free style, go-at-your-own-pace dance moves, it's still a form of exercise. As such, maintaining proper form is important. Another important aspect of remaining injury free while enjoying Zumba is to find an instructor who is experienced. New instructors are usually eager for new clients, but the reality is they may not be as equipped at demonstrating proper form. A qualified instructor will take you through a proper warm up, show you modifications for the higher intensity moves and cool your body down after the workout.
Choose a supportive shoe for Zumba
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It's true with shoes, dollars and even chocolate chip cookies. More importantly, it's true when working out. If you want to stick to your fitness and weight loss plan, then team up with a partner. It's been proven that having someone workout with you helps keep you on track. The trainers at Bootique Fitness know this and that's why our workouts are in group settings. But, how and why does having a workout partner help you?
The accountability factor
First, working out with another person or within a team of people dramatically increases the accountability factor. A fitness program that includes others who count on you just as much as you count on them is a sure-fire way to snap out of the workout blues. In our latest body transformation challenge, we strongly encouraged our clients to team up with one or two accountability partners. Since then, we've seen a significant increase in boot camp attendance and results!
The fun factor
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If you are like most women I know, you want sexy, tone arms! Especially that 'area that hangs' when you wave good-bye. In the fitness world, we call that area your triceps. If you really want to work your arms (as well as your shoulder, back and core) and enjoy the great outdoors at the same time, go kayaking in San Diego.
Get outdoors to get fit in San Diego
Get up close and personal with all that nature has to offer. Kayak the coast line next to seals, pelicans, dolphins, and from afar, whales. This activity is great for fitness enthusiast of all levels and is fantastic when it comes to working your arms. Grab a group of friends and get physical while gliding on the water. Perhaps a kayak race is in order.
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I love carrot cake! What's not to love - It's not only sweet and delicious but the best part is that oh-so-good cream cheese frosting. YUM! Unfortunately, despite it's natural sounding name, carrot cake does not stack up well when it comes to nutritional facts... until now.
With Easter coming up this weekend, it feels like a good time to give you some delicious, healthy versions of carrot cake! Enjoy these cute, fun, portion controlled cupcakes and pancakes in favor of the traditional carrot cake. However, you can turn these cupcakes into a cake by adding 10 minutes to the cooking time.
Carrot Cup-Cakes
Serves: 12
INGREDIENTS
For cupcakes:
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